Wednesday 07/09/2025

WOD
"Battle Cat"
Every 1:30 (9:00)
12/10 Calorie Row
5 Hang Squat Snatches (50% of Snatch 1RM)
*Score is slowest set

Strength
Mayhem Mini-Pump – Shoulders
4 Rounds
10 Barbell Strict Press @ moderate weight – maintain control and quality - RPE 7
-rest 30 seconds-
10 DB Snow Angel Raise @ moderate weight – maintain quality - RPE 7
-rest 2 minutes b/t rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.

Tuesday 07/08/2024

Accessory 
Gymnastics: Handstand Push-ups
Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds]
Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups
Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups 
Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit]

WOD
"Teela-Na"
For Time:
800m Run
-into-
5 Rounds
15 Toes to Bar
3 Wall Walks
-into-
800m Run

Mondy 07/07/2025

Strength
Squat Clean + Front Squat + Jerk 4x3
4 sets
1 Squat Clean +  1 Front Squat + 1 Push Jerk (4x3 @ 80% of C&J)
-complete a set every 1:30-2:00-

WOD
"He-Man"
15:00 AMRAP
12-10-8-6-4
Back Rack Walking Lunge 155#/105#
Box Jump Overs 30"/24"
-into-
Max Distance Row

Saturday 7/5/2025

WOD
"Cleveland Naps
Teams of 2
Every 12:00 (3 sets)
150ft Famers Carry (2x70/50)
20 Burpee Box Get Overs 30"/24"
10 Double Dumbbell Power Cleans (2x70/50)
20 Burpee Box Get Overs 30"/24"
10 Double Dumbbell Power Cleans (2x70/50)
20 Burpee Box Get Overs 30"/24"
150ft Famers Carry (2x70/50)
All reps are shared, with one partner working at a time.

*Every 25 feet of farmer's carry = 1 rep