WOD: Monday, July 21st, 2025

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Group Dynamic Warmup:

  • Glute Bridge/ Hip Thrust Tabata – 2 Minutes 
  • :20s Glute Bridge Hold – :10s of Hip Thrusts 
  • Couch Stretch – 1 Minute per side 

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Strength: Clean/Front Squat Complex (17 Minutes) 

4 Sets 

Sets 1 and 2: 3 Cleans + 2 Front Squats @60% of 1RM 

Sets 2 and 4: 3 Cleans + 2 Front Squats @70% of 1RM 

*Complete all of the cleans first and then finish with the FS

*Stick to Power OR Squat from week 1 

*If you missed week 1 – test the complex 

  • (1 Clean + 2 Front Squats)

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Workout: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

15 – 12 – 9 

  • Power Cleans (135/95) 
  • Pull Ups 

*CRX: Bar/Ring MU (9 – 7 – 5) 

*Farmers Carry starts each round 

*Flow: 300-15-15, 300-12-12, 300-9-9 

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Cardio Option: For Time 

  • 300 Meter DB/KB Farmers Carry (50/35)(24K/16K) 

30 – 24 – 18 

  • Rage Balls (20/15) 

15 – 12 – 9 

  • Pull Ups 

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Core: 4 Rounds 

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