Thursday 07/09/2026

Strength 
Bench Press 1x5
EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set)

WOD
"Championship Point"
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 155#/105#
10 Push Ups after every set

Wednesday 07/08/2026

Strength 
Snatch 1x2
EVERY 1:30 (8 SETS)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy
(Score is Heaviest Set)

WOD
"Serena & Venus"
FOR TIME
21-15-9
Overhead Squat 115#/75#
Toes to Bar
(6:00 Time Cap)
-Rest until 8:00-
21-15-9
Lateral Burpee Over Bar
Toes to Bar
(6:00 Time Cap)
*Score is combined times

Tuesday 07/07/2026

WOD
"Grass Court"
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press 50#/35#
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike
(Score is Rounds + Reps)

Monday 07/06/2026

WOD
"Federer vs Nadal"
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
(Score is Time)