WOD: Wednesday, June 24th, 2026

Posted by & filed under .

Group Dynamic Warmup:

  • Glute Bridge – Hip Thrust Tabata – 2 Min
  • :20s Glute Bridge Hold – :10s of Hip Thrusts
  • Banded Hamstring Stretch – 1 Min per side  

—————————————————————————————————-

Strength: Deadlift (17 Minutes) 

  • Establish a heavy single 

*Warm Up Rep Scheme:

  • 3-3-2-2-1-1-1-etc…

*New Strength Cycle:

  • Mondays- Back Squat (1RM) 
  • Wednesdays- Deadlift (1RM) 
  • Fridays- Bench Press (1RM) 

——————————————————————————————————– 

Workout: AMRAP x 15 Minutes 

  • (15/12) Cal Row/Ski OR (12/9) Cal Bike 
  • 12 Med-Ball Box Step Overs (20/14)(24”/20”)
  • 9 Toes to Bar 

*One score: total # of rounds + reps completed 

——————————————————————————————————–

Core: 4 Rounds 

  • 30 CrossBody Mountain Climbers 
  • :30s Side Plank (per side)