WODS 7/7/25

Monday 7/7

"CONDITIONING"

Teams of 2. Alternate Movements.

AMRAP 12 minutes:

12 Kettlebell Swings (53/35)

12 Walking Lunge Steps

12 Goblet Squats (53/35)

REST 3:00

AMRAP 12 minutes:

12 Calorie Row

12 Kettlebell Suitcase Deadlift (53/35)

12 Calorie Bike

Tuesday 7/8

"CONDITIONING"

For Time:

40 Alt. DB Snatch (50/35)

10 Burpee Box Jump Overs (24/20)

20 Dumbbell Box Step Overs (50/35) (24/20)

10 Burpee Box Jump Overs (24/20)

20 Dumbbell Box Step Overs (50/35) (24/20)

10 Burpee Box Jump Overs (24/20)

40 Alt. DB Snatch (50/35)

"STRENGTH"

With time remaining:

1RM Bench Press

Wednesday 7/9

"CONDITIONING"

4 Sets:

AMRAP 5 minutes:

Set 1: 12 Shuttle Runs (d/b = 1) + Max Effort Calorie Row

Rest 1 Minute

Set 2: 12 Shuttle Runs + Max Effort Thrusters (95/65)

Rest 1 Minute

Set 3: 12 Shuttle Runs + Max Effort Calorie Bike

Rest 1 Minute

Set 4: 12 Shuttle Runs + Max Effort Pull-ups

Performance: 75/55

Fitness: 45/35

"FINISHER"

3 Rounds For Quality

12 Double Dumbbell Hammer Curls

12 Bent Over Reverse Fly

Thursday 7/3

"STRENGTH"

In 15 Minutes, Build to Heavy Complex

1 Deadlift

1 Power Clean

1 Jerk

"CONDITIONING"

"DT"

5 Rounds For Time:

12 Deadlifts (155/105)

9 Cleans

6 Push Jerk

Performance: 125/85

Fitness: 95/65

"FINISHER"

Accumulate

50 Seated Medball Russian Twists

R + L = 1 Rep

Friday 7/4

"CONDITIONING"

EMOM for 24 Minutes

Min 0-1: 10 Toes to Bar

Min 1-2: 15 Wallballs (20/14) (10/9)

Min 2-3: 20 Pushups

Min 3-4: Max Double Under

Min 4-6: Rest

"STRENGTH"

In 12 Minutes

8-8-8 Back Squat @ 65-75%

Saturday 7/5

"CONDITIONING"

In Teams of 2-3

Complete As Many Rounds As Possible In 30 Minutes

15 Synchronized Burpees

80/60 Bike Cals

30 Shoulder to Overhead (75/55)

400m Run

15 Chest to Bar Pullups

Trade Reps As Needed, Run Together