Posts from July 2026

AMRAP 10:3 burpee box jump-overs (45/60 cm)3 deadlifts (155/225 lb)6 burpee box jump-overs6 deadlifts9 burpee box jump-overs9[…]

Rest day

Heavy Day On a 20:00 clock:Build to a 3-rep-max front squat Skill WorkPost-workout skill3 sets:20 weighted single-leg[…]

Skill WorkPre-workout strengthEMOM 8:1 clean + push press– Increase weight across as many sets as possible. 5[…]

3 rounds for time:20 DB box step-ups (15/22.5 kg) (45/45 cm)400-m run– Use two dumbbells. Skill WorkPost-workout[…]

Rest day

Bring-A-Friend WODAMRAP 20 with a partner:100-m farmers carry (16/24 kg)200-m run30 KB goblet squats (16/24 kg) /[…]