WODS 7/21/25

Monday 7/21

"STRENGTH"

In 10 Minutes 

Build To Heavy Complex

1 Squat Clean + 2 Jerks

"CONDITIONING"

Benchmark: Wittman

7 Rounds for Time:

15 Kettlebell Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

Tuesday 7/22

"CONDITIONING"

4 Rounds Each for Time

750m Row

25 Abmat Sit-ups

Rest 3 Minutes

"STRENGTH"

In Remaining Time

Build To 3 Rep Heavy Deadlift

Wednesday 7/23

"CONDITIONING"

Teams of 2.

For Time:

250 Calorie Bike

One partner will be working on the calories while the other is performing burpees.

Partners will switch once all burpees have been completed.

Rx’d: 250 Calories + 15 Burpees

Performance: 200 Calories + 12 Burpees

Fitness: 150 Calories + 10 Burpees

"FINISHER"

1 x Max Strict Pullups / Ring Rows

Rest As Needed

2 x Strict Pull-ups @ 50% from above

Rest As Needed 

Thursday 7/24

"STRENGTH"

10-10-10 Back Squat @ 60-70%

"CONDITIONING"

In 9 Minutes 

2-4-6-8-10...

Toes To Bar

Hang Dumbbell Snatch (50/35)

DB Walking Lunge Steps

"FINISHER"

3 Rounds for Quality

12 Good Mornings 

12 Goblet Hold Lunge Steps 

Friday 7/25

"CONDITIONING"

Every Minute on the Minute for 15 Minutes

Min 0-1: Wallballs (20/14) (10/9)

Min 1-2: Double Unders

Min 2-3: Row Cals

Min 3-4: Push Press (75/55)

Min 4-5: Rest 1 Minute

"STRENGTH"

3 Rounds for Quality

10 Weighted Pushups

10 Behind the Neck Weighted Sit-up

1 Min Weighted/Plank Hold

Saturday 7/26

"CONDITIONING"

Teams of 2

Partners Alternate Rounds / 1 Working 1 Resting

As Many Rounds as Possible in 8 Mins

2 Shuttle Runs (D+B=1)

7 Front Squats (95/65)

Rest 2 Minutes

As Many Rounds as Possible in 8 Mins

2 Shuttle Runs (D+B=1)

7 Ground to Overhead (95/65)

Rest 2 Minutes

As Many Rounds as Possible in 8 Mins

2 Shuttle Runs (D+B=1)

7 Pullups/Ring Rows