6/27 WODJun 26, 20231 min readBack Squat1x5 @ 60% 1-Rep3x5 @ 65% 1-RepThenBench Press1 x 3 @ 70% 1-Rep1 x 3 @ 80% 1-Rep1 x 3 @ 90% 1-RepThenAMRAP 7 Minutes15/12 Cal Row6 Thrusters (95/65)-Rest 2 Minutes-AMRAP 7 Minutes15/12 Cal Row9 Burpees Over Erg
Tuesday 09/22/26Focus: Horizontal pressing strength • upper-back stability Warm-Up 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 band external rotations 8 wall slides 8 light DB pullovers Bench Prep 10 empty b
Monday 09/21/26Focus: Quad strength • front-rack positioning • trunk strength Warm-Up — 2 rounds: 30 sec easy row 8 squat-to-stands 8 alternating lateral squat shifts 10 glute bridges 10 ankle rocks/side 8 PVC front
Friday 09/18/26Partner Warm-Up — 2 rounds: 200m run together 10 air squats 8 inchworms 10 light KB deadlifts This is you go / I go, but the movement changes every 7 minutes. ROUND 1 — 7:00min Partner A: 8/6 Cal Ski
Comments