Warm-up: Dynamic 25 Jumping Jacks 15 Seconds – High Knees 15 Seconds – Butt Kicks 15 Slow PVC Pass throughs Strength: Push Press 5 Sets of 3 95% of your 1-Rep Max Strict Press Workout: 5 Rounds 300M Run… Read more »
Today's WOD
WOD: Friday, July 24th, 2026
Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, burpees, plank on hands
- Banded Shoulder Stretch – 1 Min per side
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Strength: Bench Press (17 Minutes)
- Sets 1 and 2: 3 Reps each at 85% of 1RM
- Sets 3 and 4: 1 Rep each at 90% of 1RM
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Workout: AMRAP x 14 Minutes
- 200 Meter Run
- 7 Toes to Bar
- (14/11) Cal Row/Ski OR (11/9) Cal Bike
*One score: total # of rounds + reps in 14 Mins
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Core: 3 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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