Thursday 07/16/2026

Accessory 
Gymnastics (Skill Development)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work       
WORKOUT        
**Freedom (Advanced):**  
Choose One and practice multiple sets:
• Crossover Singles
• Crossover Doubles
• Triple Under Practice
• Max Unbroken Double Under Set (1x)
**Independence (Intermediate):**
3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders (Cap at 100)
**Liberty (Beginner)**
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempts
5 Successful Double Unders

WOD
"Did You See My Memo?"
FOR TIME
800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run

Wednesday 07/15/2026

Strength 
Squat Clean + Front Squat 5x2
10:00 EMOM
MIN 1 - 1 Squat Clean + 1 Front Squat (building)
MIN 2 - :30 Row (moderate)
(Score is Weight)

WOD
"I Believe You Have My Stapler!"
FOR TIME
10-8-6-4-2
Front Squats 185#/125#
500m/450m Row after every set
*Barbell comes from the floor

Tuesday 07/14/2026

WOD
"Hi, My Name is Steve"
AMRAP 20:00
21 Box Jump Over 24"/20"
15 Pull Ups
9 Strict Handstand Push Ups
(Score is Rounds + Reps)

Monday 07/13/2026

Strength 
Box Squat 3x10
EVERY 3:00 (3 SETS)
10 Box Squats (building)
*Start light and build to a moderate weight
(Score is Weight)

WOD
"Sounds Like Somebody's Got a Case of the Mondays!"
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Alt Snatch 50#/35#
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)