Tuesday 06/16/2026

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Strength 
Tempo Back Squat 5x3
Every 2:00 x 5 sets
3 Tempo Back Squats (3-second descent) @ 60–65%

WOD
"BMO Field"
For Time:
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats 70#/55#
Women's Calories: 4-8-12-16-20

Monday 06/08/2026

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Strength
Back Squat 1x3
Build to a 3RM Back Squat

WOD
"Fat Guy in a Little Coat"
For Time:
21-15-9
Calorie Air Bike
Goblet Squats 50#/35#
Women's Calories (16-12-8)

-rest until the 8:00 mark-

45/36 Calorie Air Bike
45 Goblet Squats 50#/35#

Wednesday 06/18/2025

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Strength
Front Squat 1x1
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)

Accessory
Box Jump: Max Height

WOD
"Waterdogs"
4 sets For Total Time:
20/16 Calorie Air Bike
20 Goblet Squats 35#/25#
20 Box Step Ups 20"

-rest 1:00 between sets-