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

Wednesday 08/12/2026

Accessory 
10:00 PRACTICE / SKILL DEVELOPMENT
Single, Double Under or Triple Under Practice
Options...
FREEDOM (RX)
Crossover Singles
Crossover Doubles
Triple Under Practice
 Max Unbroken Triple Unders Set (1x)
INDEPENDENCE (Intermediate)
3 x 10 Unbroken Double Unders/Triple Unders
1 x Max Unbroken Double Unders (Cap at 100)
LIBERTY (Beginner)
Double Under Attempts
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders

WOD
10 ROUNDS For Time:
200m Run
10 Kettlebell Swings 70#/55#
5 Box Jumps 30"/24"

Tuesday 08/11/2026

Strength 
Power Snatch 5x3
5 SETS:
3 Power Snatch @ RPE 7/8*
*Touch & Go Reps
(Score is Weight)

WOD
2 SETS
12/10 Calorie Air Bike
24 Chest to Bar
12/10 Calorie Air Bike
24 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)

Monday 08/10/2026

Strength 
Front Squat 4x8
EVERY 2:30 (4 SETS)*
8 Front Squats 
*Start @ RPE 6 and Build into RPE 8/9
(Score is Heaviest Weight)

WOD
FOR TIME
10 Single-Arm Dumbbell Thrusters 50#/35#
15 Push-Ups
15 Single-Arm Dumbbell Thrusters 50#/35#
25 Push-Ups
20 Single-Arm Dumbbell Thrusters 50#/35#
35 Push-Ups
25 Single-Arm Dumbbell Thrusters 50#/35#
45 Push-Ups
30 Single-Arm Dumbbell Thrusters 50#/35#