WOD: Monday, August 3rd, 2026

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Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Samson Stretch – 1 Min per side 

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Strength: Back Squat (17 Minutes) 

  • Establish a new 1 Rep Max 

*Retest week is here! Shoot for the PR

*Warm Up Rep Scheme: 

5 – 5 – 3 – 3 – 1 – 1 – 1 etc…

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Workout: For Time 

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 9 Squat Cleans (135/95) 

-THEN-

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 7 Squat Cleans (135/95) 

-THEN-

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 5 Squat Cleans (135/95) 

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Cardio Option: For Time 

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 18 Alt DB Squat Cleans (50/35) 

-THEN-

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 14 Alt DB Squat Cleans (50/35) 

-THEN-

  • (27/21) Cal Row/Ski OR (21/15) Cal Bike 
  • 21 Ab-Mat Sit Ups 
  • 10 Alt DB Squat Cleans (50/35) 

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Core: 4 Rounds 

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