
- Friday, July 11 2025
- Thursday, July 10 2025
- Wednesday, July 9 2025
- Tuesday, July 8 2025
- Monday, July 7 2025
- Saturday, July 5 2025
- Thursday, July 3 2025
Volume 3 DeadLift 5/3 Dragonfly Alt. Min./16 Min. WOD 10 Dip 10 Box Jump (20/24) 10 SDHP (65/95) 5 RFT
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Skill HeadStand WOD 3 Min AMRAP 6 Man Makers (15/25) 12 DB Squat Clean ME Cal Bike 1 Min Rest 4 RDS For TOTAL Cal
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Long WOD/Cardio Fusion 500 M Row 40 M Bear Crawl 30 Ball Slam (20/15) 20 Push-up 10 K2E 25 Min. AMRAP Cash-out 50 Bear Hug Sit-up
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Volume 3 Back Squat 10 Shoulder Press Alt. Min./16 Min. WOD 30 DU’s 30 M Farmer Carry 5 RFT
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Volume 5 Strict T2B/K2C ME Rings Hollow Hold Alt. Min./16 Min. WOD 20 KB FR Lunge (35/55) 20 Alt. RKBS 15 GHD Sit-up 10 Min. AMRAP
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Long WOD/Cardio Fusion 1 Min. Row 1 Min. Air Squat 4 Rds. For Total Reps (cal+reps) 1 Min. Rest 1 Min. Burpee 1 Min. GHD Sit-up 4 Rds. For Total Reps 1 Min. Rest 1 Min. Alt. Arm Ring Pull-up 1 Min. Box Jump (20/24) 4 Rds. For Total
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Volume 3 PW Snatch 10/7 Candlestick Rocker Alt. Min./16 Min. WOD 30 DeadLift (BW) 30 SDHP (1/2 BW) 30 Push Press (1/2 BW)
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