Category: WOD
Thursday June 12, 2025 'Friday Workout'

Strength: 4×6 Back Squats *Increase weight from last week*

Workout: For Time

200m Run BUY IN

10-8-6-4-2 Power Snatches RX(115lb/75lb) RX+(155lb/105lb)

20-16-12-8-4 DB Step Ups RX(24″/20″) *Only 1 DB*

200m Run BUY OUT

Wednesday June 11, 2025 'Thursday Workout'

Workout: “For Quality!”

500m Row Buy In

2 Rounds

40 DB Bench

80 Strict Situps

500m Row Buy in

2 Rounds

30 DB Bench

60 DB Bent Rows

500m Row Buy In

2 Rounds

20 DB Bench

40 Barbell Curls

500m Row Buy in

2 Rounds

2 Rounds

10 DB Bench

20 Reverse Curls

Tuesday June 10, 2025 'Wednesday Workout'

Strength: 5×5 Strict Press

Workout: For Time

21 Front Squats RX(95lb/65lb) RX+(115lb/75lb)

63 Double Unders

21 Burpees to 6″ target

15 Front Squats RX(115lb/75lb) RX+(135lb/95lb)

45 Double Unders

15 Burpees to 6″ target

9 Front Squats RX(135lb/95lb) RX+(155lb/105lb)

27 Double Unders

9 Burpees to 6″ target

Monday June 9, 2025 'Tuesday Workout'

Workout: Teams of 2!

600m Run BUY IN

2 Rounds

20 Power Cleans RX(135lb/95lb) RX+(165lb/115lb)

40 Single Arm DB Overhead Lunges RX(50lb/35lb) *total reps switch arms every 10*

60/50 Calorie Row/Echo/Ski

then,

600m Run

2 Rounds

60/50 Calorie Ski/Echo/Row

40 Single Arm DB Overhead Lunges

20 Power Cleans

600m Run BUY OUT

Sunday June 8, 2025 'Mondays Workout'

Strength: Every 90 seconds for 12 Minutes

5 Strict Pull ups + 1 “Squat” Snatch *Increase weight throughout*

Workout: For Time

50 Wallballs RX(20lb/14lb, 10ft/9ft)

40 Push ups

30 Toes To Bar

20 Deadlifts RX(155lb/105lb) RX+(205lb/155lb)

30 Toes To Bar

40 Push ups

50 Wallballs

Thursday June 5, 2025 'Friday Workout'

Strength: 4×8 Back Squats

Workout: For Time

10 Front Squats RX(115lb/75lb) RX+(135lb/95lb)

2 Rounds

10 Power Cleans RX(115lb/75lb) RX+(135lb/95lb)

10 Handstand Push Ups *RX+ Strict Deficit HSPU (55lb/45lb plates)

then,

10 Front Squats

2 Rounds

10 Power Cleans

10 HSPU *RX+ Strict HSPU*

then,

10 Front Squats

Wednesday June 4, 2025 'Thursday Workout'

Strength: 3 working sets

10 DB Bench Press + 15 Barbell Curls + 20 Banded Kickbacks *Per side*

10 DB Incline Bench + 15 Reverse grip curls + 20 DB Tricep ext

Workout: For Time

40-30-20-10 Situps

20-15-10-5 KB Deadlifts RX(53lb/35lb)

40-30-20-10 Plate Twist RX(25lb/15lb) *total reps*

20-15-10-5 Push ups

Tuesday June 3, 2025 'Wednesday Workout'

Strength: 6×3 Push Jerks

Workout: 11 Minute AMRAP **Once you finish 1 round go back to 21s**

21 Wallballs RX(11ft/10ft, 20lb/14lb)

21 Pull ups

21 Box Jumps RX(24″/20″)

15 Wallballs

15 Chest To Bar

15 Box Jumps

9 Wallballs

9 Bar Muscle ups

9 Box Jumps

Monday June 2, 2025 'Tuesday Workout'

Workout: Teams of 2!

60-50-40-30-20 Calorie Row/Echo/Ski

20-16-12-8-4 D-Ball To Shoulder RX(150lb/100lb)

60-50-40-30-20 Toes To Bar

200m Run

Sunday June 1, 2025 'Monday Workout'

Strength: 1 Hang “Squat” Clean + 2 “Squat” Cleans x5 sets

Workout: For Time

10-8-6-4-2 Hang Clusters RX(95lb/65lb)

5-4-3-2-1 Wall Walks

50 Double Unders