Fri, June 19, 2026
Wod
1) Wallsit
5sets (:45 hold/ : 45 rest)
Rx1 45 plate Rx2 25 Rx3 bodyweight
2) Bench Press
5x5 ascending
3) For Time:
250/225m Ski
10 Rx1 RMU Rx2 BMU Rx3 C2B
250/225m Ski
20 Rx1 shspu Rx2 kipping HSPU Rx3 pushups
250/225m Ski
30 Rx1 pistols Rx2 jumping lunges Rx3 lunges
250/225m Ski
40 Rx1 crossovers Rx2 dubs Rx3 80 single unders
(Time cap 15 mins)
Thurs, June 18, 2026
Wod
1) 15 mins work to a heavy
5 rep deadlift
2) 25 min EMOM:
Wallwalks Rx1 5 RX2 4 Rx3 3
Shuttle runs Rx1 5 Rx2 4 Rx3 3
GHDSU Rx1 15 Rx2 12 Rx3 15 sit-ups
15 Db Snatch Rx1 70/50 Rx2 50/35 Rx3 35/20
15 Single arm db OH squat *same
Wed, June 17, 2026
Wod
Every 8 mins x4 sets
A) Row
Into Echo bike
B) Bike erg
Into Ski
Complete 105/84 cals Rx2 90/72 Rx3 80/64 between the two machines.
You have 3 mins on the first machine, A) Rower or B)Bike erg then complete the remaining calories on the second machine, A)Echo or B) Ski.
Rest the remainder of the time, transition, and start the next set at 8:00 mark.
Tues, June 16, 2026
Wod
Tuesday
1) For Time:
Double unders Rx1 150 Rx2 75 Rx3 200 singles
Toes to bar Rx1 60 Rx2 50 Rx3 40
Double unders Rx1 150 Rx2 75 Rx3 200 singles
(Cap 10 mins)
2)Push Jerk
4x2 ascending
3) Pump sesh
2 Rounds:
25 strict press Rx1 65/45 Rx2 45/35 Rx3 35/25
25 barbell upright row
(Cap 10 mins)
Mon, June 15, 2026
Wod
1) 4 RFT:
Row cals Rx1 25/20 Rx2 22/17 Rx3 18/15
10 Kb swings Rx1 70/53 Rx2 62/44 Rx3 53/35
2) Backsquat
2x4 same weight
2x3 same weight
1x2
3) 5 sets:
(:45 work/ 1:15 rest)
max reps of Burpee box jump overs 24/20”
Fri, June 12 2026
WOD
1) 8 min Emom
Lsit 20 sec hold
GHD Hold 20 sec hold
2) Bench Press
5 x 5 ascending
3) 2 RFT
Row 250/225m
Rope climbs Rx1 4, Rx2 3, Rx3 2
Burpees over Bar Rx1 12, Rx2 10, Rx3 8
8 Sumo Hi Pull Rx1 155/105, Rx2 135/85, Rx3 105 / 60
12 S2O Same
Ski 250/225m
Thurs, June 11
WOD
1) 3 min Emom
5 Squat cleans Rx1 165/115, Rx2 135/85, Rx3 115/65
1 min rest
3 min Emom
6 Pwr cleans - same
1 min rest
3 min Emom
7 Front squats - same
2) 2 RFT
Echo Bike Rx1 35/28 cals, Rx2 30/26, Rx3 25/20
50 lunges BW
Erg Bike - same
50 Box jump overs 24/20
WED June 10 2026
WOD
35 min Amrap
50 sit-ups
Run 400m
Bike Erg 1000/900m
Bike Echo 1000/900m
Row 500/450m
Ski 500/450m
50 Kb swings 53/35