Wednesday 10/21/2026

Strength/Skill
ON A 8:00 CLOCK...
Rope Climb Practice
Freedom (Advanced) - Rope Climb Practice (Jump + Foot Lock+ Descent)
Independence (Intermediate)  - Rope Climb Practice (Jump + Foot Lock)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand 
*If not able to use climbing Ropes, turn this session into an EMOM 8:00

MIN 1 - :45 DB Bent Over Rows or Strict Pull-Ups
MIN 2 - :45 Any Cardio (Jump Rope, Row, Bike, Shuttle Run, or Burpee)

WOD

5 SETS
3:00 Max Calorie Bike
2:00 Max Box Step Ups 20"
1:00 Max Rope Climbs
-No Additional Rest b/t Sets-
(Scored by Total Reps)

Monday 10/05/2026

Strength
Power Clean & Jerk 1x1
EVERY 1:00 (5:00)
5 Power Clean and Jerk (light)
-straight into-
EVERY 1:00 (5:00)
3 Power Clean and Jerk (moderate)
-straight into-
EVERY :30 (5:00)
1 Power Clean and Jerk (heavy)

WOD
"OCTOBER MONTHLY CHALLENGE"
15:00 AMRAP
Max Box Step Ups 20"
(Scored by Total Reps)
*If you are planning to use a weighted vest/ruck for Chad, you should use that weight today.

Baby coach emilio

Thursday 06/25/2026

Strength 
Bench Press 1x2
Bench Press 
10-8-6-4-2
Build in Weight
(Score is Heaviest Weight)

WOD
"Ice Cold Lemonade"
2 Rounds for Time:
50 GHDs (Scale. V-Ups)
50 Box Step Ups 24"/20"
50 Push Ups

Saturday 02/21/2026

WOD
"Snowboarding"
5 sets
(:45 on/:15 off)
Minute 1: Calorie Row
Minute 2: Wall Walks
Minute 3: Box Step Ups 20"
Minute 4: Power Cleans 135#/95#
Minute 5: Rest

(Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored, Score each set's Total Reps)
*Have athletes partner up and start on different stations