Wednes. July 1, 2026

Jun 30

1 min read

Next couple of days will be HOT!!! Make sure to hydrate, workouts will be lite with many breaks!!! MISTERS will be available with fans!!!

3 mins band stretch

Warm up

Walk 2 laps

Jog 1 lap

3 mins 333’s push ups/Sit ups/Squats

PVC

12 Good Mornings - bar only

12 MU chest thrusters

WOD

10 min s AMRAP

1 min of work /1 min of rest:

3 Power Cleans (65/95)

3 Hand Stand Push Ups

*1 min xtra rest*

10 mins AMRAP

:30/:30 Row or Bike

$$ can start either$$

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Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Wed. Oct 21, 2026

Partner WOD 18 min AMRAP #1 Run 1 lap/#2. KB Swings SWITCH #1. Row 250m/98&8 SWITCH #1. 15 DB DEVIL Dogz #2. Box Step Ups Both 1 and 2 o= 20 Burpees (any)

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