Wednesday, July 29, 2026

 Take 2 Birthday WOD- Happy B I R T H D A Y Carlen!!!

Warm Up

As Posted

Skill/Strength

Group Stretch

Conditioning

21-15-9-6

- G2O (Barbell Preferred)

- Bar-Facing Burpees

- Double Unders

Monday, July 27, 2026

 Happy Birthday CARLEN!!!!

Excited to Celebrate YOU!!

Carlen's Birthday Warm Up

Light Jog

Stretch and Stretch and Stretch

-7 Seconds of Scissors

-29 Seated Weighted Twists

Be Like Carlen Birthday Challenge

Unbroken 4 Min. Plank Hold

OR

TABATA

-Planks

Carlen's Birthday WOD

-64 Push Ups

-64 Pull Ups 

-64 Sit Ups

*Per Coach: Substantial Compliance Acceptable

**Note: Carlen Acceptable- Only Strict Compliance

Carlen's Birthday Run

1962 Birthday Run

 

Wednesday, July 22, 2026

Warm Up

As Posted

Skill/Strength

100m Farmers Carry

1 Min Wall Sit

2 Min Bar Hang

1 Min Plank Hold

100m Farmer Carry

Conditioning

Run 800m

5 Rounds 

-10 DB Front Squat 

-10 DB Push Press

-5 DB G2O

Run 800m

Monday, July 20, 2026

Warm Up

As Posted

 

Skill/Strength

Alternating TABATA 

-DB Bench Press

-Sit Ups

Conditioning

10/9/8/7/6/5/4/3/2/1 

- Goblet Squats

- Burpees

- Dips 

Wednesday, July 15, 2026

Warm Up

As Posted

Skill/Strength2 Rounds -

- 1 Min. Double Unders

- 30s Rest

- 1 Min. Weighted Plank Hold (plates)

- 30s Rest 

Conditioning:

AMRAP in 15 Min

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

Cash Out

-500m Row

AND
-Accumulate BW in Sec. BH

Monday, July 13, 2026

Warm Up

3 Stair Loops

-20 Lunges

-20 Dips

-20 Bicycle Crunches

Conditioning

Indoor TABATA WOD

-Planks

-DB Side Lunge

-DB Curls

-DB OH Tricep Extension 

-DB Snatches

-DB Scissors 

-Jumping Squats

-Movement of Choice

Wednesday, July 8, 2026

Warm Up

As Posted

Skill/Strength

TABATA

-Alternating DB Snatches

Conditioning

30 - 20 - 10 

- Deadlift (155/105)

- Sit Ups

- Squats

Cashout

1 Mile Run

Monday, July 6, 2026

Warm Up

Stretch

150m Shuttle Run

-15 Lunges

-20 Mtn. Climbers

-25 Sit Ups

Repeat if Time Allows

Skill/Strength

-4 14 Second Sprints

50%, 75%, 2-100%

Conditioning

- 20 DB Push Press - Use a Weight Heavier Than Your Norm

- 2 Jumping Squats - Unweighted, Jump at Least 4" Off the Ground

- 18 DB Push Press

- 4 Jumping Squats

- 16 DB Push Press

- 6 Jumping Squats

....

....

- 2 DB Push Press

- 20 Jumping Squats

Cash Out

-Bar Hang Hold in Seconds = Body Weight

Wednesday, July 1, 2026

Happy Birthday CAYLAH!!!!

Excited to CELEBRATE YOU!!

Caylah's Birthday Warm Up

Stretch

Light Jog

-6 Burpees

-31 High Knees

-96 Step Ups

Caylah's Birthday Run

-1996 m Run

Caylah's Birthday WOD

-30 Squats

-30 Sit Ups

-30 Russian KB Lift

-30 Lunges

-30s Planks

-30s Wall Sit

-30 Leg Raises

-30 Jumping Jacks

-30 Butt Kicks

-30 Bicycle Crunches

-30 Ground Toes to Rig

-30 KB Side Lunge