WOD: Friday, July 3rd, 2026 (MORNING SCHEDULE ONLY! NO 4:45 OR 5:45 Classes)

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Banded Lat/Samson Stretch – 1 Minute per side

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Strength: Bench Press (17 Minutes)

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*Partner up and spot each other if needed 

*Make sure you are using your percentages only 

*If you missed week 1 use today as a makeup day 

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Workout: Every 5 Minutes x 3 intervals 

2 Rounds 

  • 8 DB Hang Clean and Jerks (50/35)
  • 12 Ab-Mat Sit Ups

-in remaining time complete:

  • Max Calorie Row/Bike/Runner/Ski 

*DB is 4 Reps per side alternating is not mandatory

*One score: total cals accumulated across all 3 intervals 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions