Monday 06/16/2025

Strength
Deadlift 1x1
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)

Accessory
Broad Jump: Max Distance

WOD
“The Mule”
For Time:
21-15-9 
Deadlift 275#/185#
Burpee Pull Ups

Saturday 6/14/2025

WOD
Teams of 2 For Time:
100/80 Calorie Air Bike
100 Toes to Bar
100 Bar Facing Burpees
100 Front Squats 115#/85#

Friday 6/13/2025

WOD
"Community Cup Workout #1"
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs 24"/20"
10 dumbbell snatches 50#/35#
5 strict handstand push-ups

Accessory
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets

Thursday 6/12/2025

WOD
"Mission: Community"
For Time:
25-20-15-10
Bench Press 135#/85#
400m run after each set

Accessory
Mayhem Mini-Pump –Upper Body Posterior
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-