Tues, July 29, 2025

wod

1) 15 mins to work

3 Cleans + 1 Jerk

2) For time:
5R/5L db snatch Rx1 70/50 Rx2 60/40 Rx3 50/35
20 shuttle runs (d/b=1)
5R/5L db snatch
20 burpees over db

(Rest 3 minutes)

5R/5L db snatch
15 shuttle runs
5R/5L db snatch
15 burpees over db

(Rest 2 minutes)

5R/5L db snatch
10 shuttle runs
5R/5L db snatch
10 burpees over db

*Time cap 20 mins

Mon, July 28, 2025

WOD

1) 3 RFT

Dus Rx1 75, Rx2 50, Rx3 75 singles

25 Wallballs Rx1 30/20#, Rx2 20/14, Rx3 14/10#

Row Cals Rx1 25/20, Rx2 22/17, Rx3 19/14

2) Deadlift

5 x 4 ascending

3) 10 min amrap

30 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35

20 Kb lunges alt. In place

10 Kb sit-ups (try to keep KB against your chest/ don’t push away)

July 24, 2025

WOD

1) 5 RNDs

Bike Erg 20/16 cals

5 squat cleans Rx1 225/165, Rx2 185/125, Rx3 155/105

2) Every 2mins for 5 sets

3 Pwr Cleans (reps are TNG)

3) 8 min Amrap

T2B Rx1 20, Rx2 15, Rx3 10

80 ft DB lunges (2 DBs by your side) Rx1 50/35, Rx2 40/25, Rx3 35/20

July 23, 2025

WOD

1) For Time

Run 400m

Bike Echo 1,000/900m

Bike Erg 1,000/900m

Row 500/450m

Rest 2 min then

Ski 500/450m

Run 400m

Bike Echo 1,000/900m

Bike Erg 1,000/900m

Rest 2 mins then

Row 500/450m

Ski 500/450m

Run 400m

Bike Echo 1,000/900m

Yr j

L

PP

July 22, 2025

WOD

1) 24 min Emom

Row Cals Rx1 15/12, Rx2 12/9, Rx3 10/8

7 Pwr cleans Rx1 165/115, Rx2 135/85, Rx3 115/75

Burpees over Bar Rx1 12, Rx2 10, Rx3 8

Pull-ups Rx1 20, Rx2 16, Rx3 12

Pushups Rx1 20/16, Rx2 16/13, Rx3 12/9

GHDSU Rx1 20, Rx2 16, Rx3 12

Dus Rx1 60, Rx2 40, Rx3 50 singles

Ski Cals Rx1 15/12, Rx2 12/9, Rx3 10/8

2) Push Press

5 x 2 ascending

Fri, July 18, 2025

Wod

1) 3 sets of each

(:30on / 1:00 off) alternate between

Back extension hold

Hollow hold

2) Bench Press

5x3 ascending

3) 15 min AMRAP

12 Db Deadlifts Rx1 50/35 Rx2 45/25 Rx3 35/20

12 Db bench press

2 Rx1 pegboard Rx2 legless rope climb Rx3 rope climbs

Db lunge 80’

Tues, July 15, 2025

Wod

1) 8 min AMRAP:

3-6-9-12…..

Hang Snatch Rx1 75/55 Rx2 65/45 Rx3 45/35

OH squat

30 double unders Rx2 20 Rx3 30 singles

2) 15 mins to work on

Squat Snatch

3) 3 Rounds:

Echo bike Rx1 15/12cals Rx2 12/10 Rx3 10/8

ghdsu Rx1 20 Rx2 15 Rx3 20 situps

handstand walk Rx1 40’ Rx2 20’ Rx3 5 inchworms

WED, July 9, 2025

WOD

1) 2RFT (40 min cap)

Bike Erg Rx1 60/48 cals, Rx2 55/44, Rx3 50/40 cals

Sled push 45/25# Rx1 250 ft, Rx2 200ft Rx 3 150ft

Bike Echo Rx1 60/48 cals, Rx2 55/44 cals, Rx3 50/40 cals

25 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35

Row Rx1 60/48 cals, Rx2 55/44 cals, Rx3 50/40 cals

Sled - same

25 KB swings - same

Tues, July 8, 2025

WOD

1) 3 RFT (15 min cap)

Row 20/16 cals

Wallwalks Rx1 4, Rx2 3, Rx3 2

Ski 20/16 cals

C2B Rx1 20, Rx2 10, Rx3 10pullups

2) Push Press

5 x 3 ascending

3) 12 min amrap

12 Hang Clean /jerk Rx1 155/105, Rx2 135/85, Rx3 115/65

Bar facing Burpees Rx1 12, Rx2 10, Rx3 8

8 Hang Snatch - same

Bar facing Burpees Rx1 12, Rx2 10, Rx3 8