7/20 WODJul 19, 20221 min read800 Meter RunBack Squat1 x 10 @ 58%1 x 10 @ 61%1 x 8 @ 66%1 x 8 @ 70%Front Squat1 x 5 @ 60%1 x 5 @ 66%2 x 5 @ 70%Accessory WorkAssisted Strict Chest to Bar Pull-up5x12Diamond Push-up4x15
Friday 05/22/26FRIDAY — TEAM WOD + BARBELL COMPLEX Warm-Up (10 min) 200m jog 10 med-ball cleans 10 air squats 6 empty-bar complexes Accessory — 3 Rounds 12 DB glute bridges 10 plank shoulder taps 20-sec wall sit TEA
Thursday 05/21/26Warm-Up 2 rounds 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Deadlift (15 min) 5 × 4 Moderate-heavy Controlled down Explosive up Accessory — 3 Rounds 12 side Lunges 10
Wednesday 05/20/26Warm-Up 2 rounds: 10 air squats 8 front squats (empty bar) 6 muscle cleans 6 hang power cleans 6 front rack lunges Mobility Front rack stretch Wrist mobility Ankle stretch Squat Clean Progression (15
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