Friday 08/14/2026

Strength 
Push Press 1x10
EVERY 1:00 (8:00)
MIN 1 - 10 Push Press @ RPE 6/7
MIN 2 - :30 Row
(Score is Weight)

WOD
EVERY 3:00 (6 SETS)
250/225m Row
50 Double Unders
5 Clean and Jerks 185#/125#
(Score is Slowest Time)

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)