6/13 WODJun 12, 20231 min readBack Squat1x5 @ 65% 1-Rep1 x 4 @ 75% 1-Rep1 x 4 @ 80% 1-Rep1 x 4 @ 75% 1-RepThenBench Press1 x 5 @ 65% 1-Rep1 x 5 @ 75% 1-Rep1x5 @ 85% 1-Rep2-3 Minutes Rest Between all setsThenEMOM - 12 MinutesMinute #1 - 5 Sandbag or Slam Ball Cleans (heavy)Minute #2 - 10 Band Assisted Chest-to-bar Pull-ups
Monday 08/24/26Warm-Up — 2 Rounds 100 easy jog 10 alternating scoop the sand 12 glute bridges 8 bird dogs/side 10 PVC good mornings Barbell Prep — 2 Rounds 8 empty-bar RDLs 5 tempo deadlifts — 3 sec down Strength —
Friday 08/21/26Warm-Up —2 rounds 200m jog 12 med-ball chest passes 10 reverse lunges 8 Bird 10 light KB/DB deadlift Strength — 4 Rounds 5 DB Ground-to-Shoulder :30 Wall Sit with 10lb plate arms extended :30 Dead
Thursday 08/20/26Warm-Up 2 rounds: 400m jog World's Greatest Stretch/side 10 Cossack squats 8 KB halos each direction 10 alternating toy soldiers 8 light DB floor presses 10 light KB deadlifts Strength — DB/KB Functio
Comments