2026-06-30 WoD

WARM
200m run
1 min airdyne
std warmup

MAIN

A. Work to a heavy 3-rep BackSquat (sub for PowerCleans)
5x95, 5x135, 3x185, 3x205, 3x225, 3x245, 3x265

B. (Superset w A)
5x20 SU

C. 3 rounds, each a 3min AMRAP on the 5 min mark
{
50 SU (subbed for 90 DU)
AMRAP BackSquat in remaining time to 3 min mark
2 min rest
}
1: 5, 4, 3, 3 = 15
2: 6, 4, 3, 3 = 16
3: 6, 5, 4, 4 = 19

2026-06-29 WoD

WARM
2min airdyne
std warmup

MAIN

A. Work to a heavy 3 rep BackSquat
5x95, 5x135, 5x165, 4x185
3x205, 3x225, 2x245

C. For time (modded from original due to shoulder)
{
25 BoxStepUp 20"
50 BackSquat 135#
25 BoxStepUp 20"
50 BackSquat 115#
25 BoxStepUp 20"
50 BackSquat 95#
}
time: 14:00

2026-06-28 WoD

 //Sunday workout. Pretty sore from yesterday, so didn't go too hard.

WARM
2min Airdyne
std warmup
deadlift drills

MAIN

A. Work to a heavy-ish Deadlift
10x95, 8x135, 6x185, 4x225, 3x255, 3x275, 2x295, 1x315

B. (Superset w A)
7x1 HSHold (~10s each - aiming for balance off wall)

2026-06-27 WoD

WARM
2min Airdyne
std warmup

MAIN

A. Tabata hollow-hold
8x20s-on-10s-off

B. 2min AMRAP
{
10 FrontSquat 95#
20s HSHold
ME DBFrontSquat 35#
1 min rest
}
perform every 3rd minute until accumulating 200 DBFrontSquat (rx was wallball):
Min 1: 40
Min 2: 36
Min 3: 38
Min 4: 38 
Min 5: 36
Min 6: 12
time: 16:00 even

2026-06-26 WoD

WARM
200m run
2 min Airdyne
std warmup

MAIN

//prescribed was 2 x Jackie (!!!), but I had to mod it.

A. For time.
{
1 mile Airdyne
50 back squat 95#
60 ring rows
50 back squat 95#
1 mile Airdyne
}
time: 17:27

B. PT

C. 2 rounds, not for time
25 KB Sidebends 35#

2026-06-25 WoD

WARM
200m run
2x
{
1 min Airdyne
10 cossack squats
10 box stepups
5 backsquat 45#
2 spidermans
}

MAIN

A. 10-8-6-4-2 BackSquat, increasing weight
warm: 5x95, 5x135, 3x165 
main: 10x165, 8x185, 6x206, 4x225, 2x245

B. 2 Rounds for time
{
50 Situp
50 BoxStepUp 20"
50 DBRow 1x35# (25/side)
}
time: 12:21

2026-06-24 WoD

WARM
400m run
2 min Airdyne
std warmup
Deadlift warmup

MAIN

A. 5 rounds
{
2 block run
10 deadlift 185# (Rx was 225)
1 min rest
}
time: 15:03

B. PT Exercises