Friday, 11 July 2025
AMRAP 202 rope climbs (4.6/4.6 m)100-m run20 AbMat sit-ups100-m run20 KB swings (16/24 kg) Mobility work post-WOD
Wednesday, 9 July 2025
Skill WorkPre-workoutEvery 2:00 for 5 sets:1 squat clean1 pause front squat1 front squat– Build in load as[…]
Tuesday, 8 July 2025
AMRAP 15:100-m DB suitcase carry (15/22.5 kg)20 box jumps (51/61 cm)20 single-arm DB push presses– Use one[…]
Monday, 7 July 2025
3 rounds for time:20/25-cal Assault bike15 pull-ups Skill WorkPost-workout3 sets::30 side plank, right:30 side plank, left– Rest[…]
Saturday, 5 July 2025
AMRAP 20 with a partner:100-m farmers carry (35/53 lb)200-m run30 KB goblet squats (35/53 lb)– Partners complete[…]