WOD: Friday, June 19th, 2026

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Group Dynamic Warmup:

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

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Strength-Endurance: EMOM x 10 Minutes 

  • Odd Min: (12/9) Cal Row/Ski OR (9/6) Cal Bike 
  • Even Min: 3 Back Squats 

*Rx: (225/145) / Rx+: (255/165) / *CRx: (275/185)

*Pick a back squat weight that allows you to stay UB 

*If you partner with someone they start on cals and you on the squats

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Workout: 3 intervals (1 Min Stations / :15s Transition) 

  • Station 1: Max Ab-Mat Sit Ups 
  • Station2: Max Hang Power Cleans (135/95) 
  • Station3: Max Cal Row/Bike/Runner/Ski 
  • Station4: Rest 

*3 Scores:

  • Total Reps accumulated through all 3 stations for each intv 
  • ABSU + HPC + Cal = score for intv 

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Cardio Option: 3 intervals (1 Min Stations / :15s Transition) 

  • Station 1: Max Ab-Mat Sit Ups 
  • Station2: Max Rage Balls (20/15) 
  • Station3: Max Cal Row/Bike/Runner/Ski 
  • Station4: Rest 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions