Wednesday 06/10/2026
/Strength
Deadlift 1x3
Build to a 3RM Deadlift
WOD
"Brothers Gotta Hug"
10 rounds For Time:
12 GHDs (Scale V-Ups)
1 Rope Climb (Scale 3 Strict Pull Ups)
Tuesday 06/09/2026
/Accessory
**Warm-up (All Levels):**
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT
**Level 1:**
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.
**Level 2:**
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
**Level 3:**
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.
WOD
"That's Gonna Leave a Mark”
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 185#/125#
Monday 06/08/2026
/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#
Saturday 06/06/2026
/WOD
"All in the Family"
Teams of 3 For Time:
25:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
10/8 Calorie Air Bike
8 Burpee Box Get Overs @ 30"/24"
Partner 3: Rest
-Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run - AMRAP - Rest - Repeat)
(Scored by Total Rounds + Reps of the Bike/Burpee AMRAP)
