WOD: Wednesday, October 7th, 2026

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Group Dynamic Warmup:

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

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Strength: Clean (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Heavy single week! Focus on technique during warm ups

*If you fail at 95% back it down to 90% and finish there

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Workout: AMRAP x 15 Minutes 

  • (15/10) Cal Row/Ski OR (10/7) Cal Bike
  • 5 Squat Cleans (135/95) 
  • 5 Chest to Bar Pull Ups 

*One score: total # of rounds + reps completed in 15 min 

*Chest to Bar Scaling Options: 

  • Scale to regular kipping pull ups 
  • Banded Chest 2 Bar Pull ups 

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Cardio Option: AMRAP x 15 Minutes 

  • (15/10) Cal Row/Ski OR (10/7) Cal Bike
  • 10 Atomic Sit Ups (25/15) 
  • 5 Chest to Bar Pull Ups 

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Core: 4 Rounds 

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