WOD: Monday, June 9th, 2025

Group Dynamic Warmup:

• 2 Minutes of movement
• :20s of lateral hops, air squats, squat hold 
• Couch Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

4 Sets x 1 Rep 

• Sets 1 and 2: 1 Rep each at 90% of 1RM 
• Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Heavy single week! 

*Give yourself some extra warm up sets to prep your body

*Use a belt, knee sleeves, or WL shoes to give you more support

*Most importantly, REST BETWEEN SETS!!

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Workout: 3 Intervals (5 Minutes ON / :90s OFF) 

Intv1: 

1 Round

• 18 Toes to Bar 
• 18 Front Squats (95/65) 

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

Intv2: 

2 Rounds 

• 9 Toes to Bar 
• 9 Front Squats (95/65) 

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

Intv3: 

3 Rounds 

• 6 Toes to Bar 
• 6 Front Squats (95/65) 

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

*3 Total Scores:

• Max calories completed for each interval 

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Cardio Option: 3 Intervals (5 Minutes ON / :90s OFF) 

Intv1: 

1 Round

• 18 Toes to Bar 
• 18 DB/KB Goblet Squats (50/35)(24K/16K)

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

Intv2: 

2 Rounds 

• 9 Toes to Bar 
• 9 DB/KB Goblet Squats (50/35)(24K/16K)

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

Intv3: 

3 Rounds 

• 6 Toes to Bar 
• 6 DB/KB Goblet Squats (50/35)(24K/16K)

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

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Core: 4 Rounds 

• 15 Ab-Wheels 
• 30 Plate Twists (25/15)