Friday 8-1-25
Conditioning:
AMRAP 15
200 Meter Run
12 Right Arm Hang DB Snatches
12 Left Arm Hang DB Snatches
200 Meter Run
12 Right Arm Suitcase DB Deadlifts
12 Left Arm Suitcase DB Deadlifts
12 Right Arm Hang DB Cleans
12 Left Arm Hang DB Cleans
DB (50/35)
Rest 5:00
AMRAP 3
Strict Pull-ups
Rest 2:00
AMRAP 3
Toes to Bar
Rest 2:00
AMRAP 3
Handstand Push-ups
Tuesday 7-29-25
On the 1:30 x 6
8 Right Arm Russian Kettlebell Swings
8 Left Arm Russian Kettlebell Swings
8 KB Goblet Reverse Lunges
KB (70/53)
Accessory Strength:
Landmine Movements
Monday 7-28-25
“Nancy”
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)
Toes to Bar Accessory Strength
Saturday 7-26-25
Teams of 2
AMRAP 18
400 Ft Sandbag Carry (split)
Partner 1- 12/10 Echo Bike Cals
Partner 2- Sandbag Hold
Then Switch
400 Ft Sandbag Carry (split)
Partner 1- 50 Double Unders
Partner 2- Sandbag Hold
Then Switch
400 Ft Sandbag Carry (split)
Partner 1- 15/12 Row Cals
Partner 2- Sandbag Hold
Then Switch
Rest 2:00
AMRAP 4
Sandbag Cleans Over Box
Sandbag (150/100)
Box (30/24)
Friday 7-25-25
AMRAP 5
Power Cleans (95/65)
Box Jump Overs (24/20)
Rest 2:30
AMRAP 5
Power Cleans (135/95)
Burpees Over Bar
Accessory Strength
Wednesday 7-23-25
Conditioning:
Legends Qualifier
AMRAP 12
15 Deadlifts (155/105)
30 Wallballs (20/14)
15 Toes to Bar
Partner Recovery:
Row + Mobility
Tuesday 7-22-25
Conditioning:
600 Meter Run
10 Kickouts
10 Push-ups
400 Meter Run
15 Kickouts
15 Push-ups
200 Meter Run
20 Kickouts
20 Push-ups
400 Meter Run
15 Kick-outs
15 Push-ups
600 Meter Run
10 Kickouts
10 Push-ups
Cap 24:00
Recovery Jog
Monday 7-21-25
Conditioning:
AMRAP 15
35 Double Unders
5 Wall Walks
15 Air Squats
Accessory Strength:
Sandbag Clean Overs + Box Get Overs
KB Farmers Carry
V-ups
Russian KBS
Saturday 7-19-25
Teams of 2
AMRAP 20
10-20-30-40….
Chest to Bar Pull-ups
Row Calories
Box Jump Overs (24/20)
Friday 7-18-25
Conditioning:
EMOM x 4
7 Power Cleans
Rest 1:00
EMOM x 4
12 Front Rack Lunges
Rest 1:00
EMOM x 4
7 Shoulder to Overhead
Rest 1:00
EMOM x 4
12 Front Squats
BB (135/95)
Accessory Strength:
Landmine Meadow Rows
Kneeling Landmine Rainbows
Wednesday 7-16-25
Teams of 2
AMRAP 24
30 Plate Ground to Overhead
40 Plate Press-out Squats
50 Plate Front-Back Hops
Plate(25/15)
*Every 4:00, both complete 10 Sit-ups.
Accessory Strength:
Hollow Hang Work
Tuesday 7-15-25
Conditioning 1:
:45 x12
Deadlifts (185/125)
Push-ups
Box Jump Overs (24/20)
Rest
Conditioning 2:
3 Rounds
Work :30/Rest :30
Ski Erg Cals
Double Unders
Assault Bike Cals
Row Cals
Box Steps Ups (24/20)
Monday 7-14-25
Conditioning:
On the 4:00 x 5
200 Meter Run
12 Right Arm Overhead Lunges
12 Left Arm Overhead Lunges
12 Alternating Hang DB Clean and Jerks
DB (50/35)
Core Tabata
4 Rounds
Tuck Ups
Right Hip Dips
Left Hip Dips
Rest
Saturday 7-12-25
Teams to 3
AMRAP 14
300/250 Meter Row
300 Ft Sled Push (205/160)
60 Alternating DB Hang Snatches (50/35)
60 Crossovers
Rest 2:00
8:00 to establish Heavy Complex
1 Deadlift
1 Hang Power Clean
1 Power Clean
Friday 7-11-25
“Helen”
3 Rounds
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Accessory Strength:
Single Leg KB Box Step Ups
KB Cyclists Squats
KB Deficit Sumo Deadlifts
Wednesday 7-9-25
Conditioning:
5 Sets Work :30/Rest :30
Wallballs (20/14)
4 Sets Work :30/Rest :30
DB Box Step Ups (50/35) (24/20)
3 Sets Work :30/Rest :30
Alternating Single Leg V-ups
2 Sets Work :30/Rest :30
Push-ups
Recovery Pace 1 Mile Run
Tuesday 7-8-25
Snatch Technique
Conditioning:
AMRAP 12
30 Double Unders
5 Power Snatches
5 Overhead Squats
5 Lateral Burpees Over Bar
BB (115/75)
Monday 7-7-25
Conditioning:
4 Rounds
:60 Max Calorie Row
:60 Max Alternating Single Arm DB Burpee to Overhead (50/35)
:60 Rest
Accessory Strength:
DB Crush Grip Bicep Curls
DB Crush Grip Tricep Extensions
1 1/4 Strict Pull-ups
Friday 7-4-25
“1776” Hero WOD
4 Rounds
17 Overhead Plate Walking Lunges (45/25)
7 Ring Dips
6 Thrusters (135/95)
