07-23-26

20′ AMRAP – Team of 2
40 Pullups
40/30 Calories
800m Run (Split However You Like – Both Run at Same Time)

07-22-26

Deadlifts
15′ to Find Heavy 6 Rep

12′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 – 14……
Deadlifts (75% of 6 Rep #)
20 Abmat Situps

07-21-26

Strict Press
15′ to Find Heavy 6 Rep

15′ AMRAP
10 Hang Clean & Jerks (use strict press #)
200m Run

07-20-26

Back Squats
15′ to Find Heavy 5 Rep

18′ AMRAP
Buy In: 1000/900m Row or Ski
Then, AMRAP of:
10 Goblet Squats (20% of Back squat #)
15 Push Ups
:20 Plank

07-17-26

Skill:
Group Mobility Work

W/U WOD – 3′ AMRAP:
2 – 4 – 6 – 8 – 10 – 12….
Plate GTO
Plate Toe Taps x 5

18′ AMRAP – Team 0f 2-3
40 Toes To Bar / 60 Knees to Chest
40/30 Calories

07-16-26

NFT – 35′ Cap
5 Close Grip Bench Press – Unbroken
5 Clean & Jerks – Does Not Have to be Unbroken
10 Calories
*Try to Do Same Weight on Bench and Clean & Jerk

07-15-26

Strict Pullups & Bicep Curls
In 15′ Perform Perfect Reps:
5-10 Strict Pullups
10 DBL DB Curls

5 Rounds
In 2′:
Run 200m
Max Walking Lunges with Remaining Time
Rest 2′
*Score is Cumulative Number of Walking Lunges

07-14-26

Deadlifts
15′ to Reach Heavy 5 Rep*
*5 Second Hold at Top of Each Lift

12′ AMRAP
2 – 4 – 6 – 8 – 10 – 12 – 14……
Tuck Ups
Abmat Push Ups
:20 Plank

07-13-26

Strict Press
5 Attempts at 10 Rep

WOD 1.
1′ Max Shoulder to Overhead with Strict Press #

WOD 2.
20′ AMRAP – Team of 2-3
30 Calories
30 Power Cleans at Team Avg. Strict Press #

07-10-26

For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Close Grip Bench Press
Power Clean
(Bench 75% BW / Clean 100% BW)