Thursday 08/13/2026

Strength 
Back Squat 1x1
FOR LOAD
5-4-3-2-1-1-1
Back Squat
(Score is Heaviest Weight)

WOD
5 ROUNDS FOR TIME
40 Step Back Lunges
30 Sit Ups*
*Option for GHD Sit-Ups

Tuesday 07/28/2026

Strength 
STRENGTH/SKILL
EVERY 1:00 (9:00)
MIN 1 - 3 Kick Ups + 2-3 second descent*
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 - :30 Air Bike (Moderate pace)
*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold
(No Measure)

WOD
20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups

Monday 07/13/2026

Strength 
Box Squat 3x10
EVERY 3:00 (3 SETS)
10 Box Squats (building)
*Start light and build to a moderate weight
(Score is Weight)

WOD
"Sounds Like Somebody's Got a Case of the Mondays!"
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Alt Snatch 50#/35#
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)

Wednesday 07/01/2026

Strength 
"Broad Stripes and Bright Stars - Part 1"
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
-Rest Until 15:00 mark then complete Part 2-

WOD
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)