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Tuesday 05/19/26

  • 4 hours ago
  • 1 min read

Warm-Up 2 rounds

10 push-ups

12 band pull-aparts

10 ring rows

8 db floor press


Strength — Bench Press (15 min)

5 × 5

1-sec pause at chest


Accessory — 3 Rounds

8 Arnold press

12 single-arm DB rows

15 band face pulls



WOD — 14-Min AMRAP 🔥

10 Push-ups

12 KB swings

14 box step-overs

200m run

 
 
 

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Friday 05/15/26

TEAM BARBELL COMPLEX + RUNNING Warm-Up 200m jog 10 med-ball cleans 10 push-ups 8 empty-bar complexes Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit WOD – Teams of 2 (25-min Cap) Barbell Comple

 
 
 
Thursday 05/14/26

Warm-Up 2x 30 sec jumping jacks 10 air squats 10 step back lunges 6 inchworms to plank (no push-up) Tabata Plank Hollow Hold Curtsey Lunges Using dumbbells 2 Rounds: Warm up For WOD 5 deadlifts 5 hang

 
 
 

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