8.7.2026

WARM UP WOD –

5-4-3-2-1

Pull Up

Push Up

Warrior Sit Up

Partner WOD – 20m AMRAP:

Partner A – 20 Cal Bike/Ski/Row

Partner B – execute the below in order – alternate in order

25 KBS

Bar Hang

10 Sit Up Get Up/10 Dbl Leg Lifts

10 Goblet Squats

Plank

POST:

Stretch

8.6.2026

WARM UP WOD:

30 Calorie Row

5 Thrusters – 45/35

10 T-Pause Push Ups

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Dead Lift – 3×8 & Strict Pull Ups – 3xME

KB Snatch 3×8 ea arm & Goblet Squats – 3×10

Triceps Push Down – 3×10 & DB Incline Press – 3×8

Sorinex Roll Outs – 3×10 w/ Sit-up Get-up – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH

8.4.2026

WARM UP – MOBILITY WORK

WARM UP WOD –

50 Cals on Concept2

PVC Squat Practice – 5 reps

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Back Squat (sub Box Squat) – 2-3 warm up sets – then 5×5 cross load

Bulgarian Split Squat – 3×6 ea leg (DB load)

Strict Pull Ups – 3×10 or Max Effort

Sorinex Roll Outs – 3×10

Supinated Grip Bent Over Row – 3×10

RDL – 3×6

DB Curls – 3×10

Conditioning:

4k Bike or 2k Row/Ski or 1m Jog

POST:

STRETCH

7.30.2026

WARM UP WOD:

30 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Box Squat – 4×6 & Single Leg RDL – 4×5 ea leg

KB Swings – 3×25 & KB Thruster – 3×6 (one KB in each hand)

DB Bench Press – 4×8 & Strict Pull Ups – 4×ME

Triceps Push Down – 3×10 w/ Biceps Curls – 3×10

CONDITIONING:

100 Calories on C2 machine or 1m Run

POST:

STRETCH

7.28.2026

WARM UP WOD –

3 Rounds:

10 Cal Bike

5 PVC Squat Practice

2 Spidey Lunges (each side)

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Dead Lift – 3×6 then 3×5, then 3×3

Barbell or DB Shrugs – 3×12

Sorinex Roll Outs – 3×10

DB Curls – 3×10

Goblet Squats – 3×10

Strict Pull Ups – 4×10 (or ME)

Conditioning:

2k Row or Ski – 4k Bike (pick one)

POST:

STRETCH