Thursday 08/27/2026
/WOD
EVERY 4:00 (5 SETS)
15/12 Calorie Air Bike
10 Box Jump Overs 24"/20"
5 Back Squats 225#/155#
(Scored by Slowest Set)
*Bar comes from the rack
Wednesday 08/26/2026
/Strength
EVERY 1:00 (8:00)
MIN 1 - 3 Reps of: 1 Kick Up + 1 HSPU Negative (:02-:03)
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
*Option to use 1-2 AbMats or Perform 3 Reps of Box Pike Negatives
(No Measure)
WOD
2 SETS
50ft Single DB Walking Lunge 70#/50#
21 Strict Handstand Push Ups
50ft Single DB Walking Lunge 70#/50#
15 Strict Handstand Push Ups
50ft Single DB Walking Lunge 70#/50#
9 Strict Handstand Push Ups
50ft Single DB Walking Lunge 70#/50#
-Rest 3:00 b/t Sets-
(Scored by Slowest Set)
Tuesday 08/25/2026
/WOD
"BAR TO BAR"
5 ROUNDS FOR TIME
20 Toes to Bar
20 Burpees to Bar
*Target is 6" Above Standing Reach
Strength
3 SETS (Post-Workout)
Max Bench Press at Monthly Challenge Weight
-Rest 1:00 b/t Sets-
Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75
Monday 08/24/2026
/Strength
Front Squat 1x6
EVERY 2:00 (4 SETS)
6 Front Squats
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)
WOD
FOR TIME
400m Run
15 Clean and Jerks 135#/95#
400m Run
12 Clean and Jerks 135#/95#
400m Run
9 Clean and Jerks 135#/95#
* Unbroken Clean and Jerks, 200m Penalty Run each break
