August 2025

A. Power Clean Strength – E2:30 x 7 Sets 3 reps @ 70–80% (focus: crisp bar path, fast elbows) Scale: Hang Power Clean (lighter load, emphasis on speed under bar) B. Clean Pull Complex – 4 Sets 3 Clean Pulls + 2 Power Cleans @ ~70% Rest 2:00 Accessory Posterior Work – 3 Rounds 8 […]

Mixed Modal Endurance “Chipper + Stations” 40-min Flow (continuous work, rotate stations every 4 min, :30 transition) Station 1: Run Intervals 100m out & back + 5 jump tall box jumps repeat until 4 min mark Score = total distance Station 2: Sandbag/DB Carry + Burpee Combo 40m sandbag/DB carry 5 Burpees Repeat until 4

A. Pull Strength – E2:00 x 6 Sets Weighted Pull-ups 5 reps @ challenging load Scale: Strict Pull-ups or Banded Alt option: Weighted Seated Rows B. Pull + Stability Conditioning – AMRAP 10 (QUALITY) 8 DB Bent Over Rows (each arm) 8 ddb seated Arnold’s press 12 Banded Lat Pulldowns Post Core & Grip Work

A. Overhead Press Strength – E2:00 x 6 Sets 5 reps @ 70–75% (strict press) Scale: Seated DB press B. Push + Stability Conditioning – AMRAP 10 (QUALITY) 8 DB Bench Press 8 DB Z-press (floor seated, light) 12 Plate Front Raises

Main WOD – Flat Sprint Intervals (30–35 min) 8–10 x ~50-60m sprints (90–95% effort) to the road Rest walk back + 2 min recovery between sets Plyo Insert (between sprints) After every 2 sprints: 5 Box Jumps Post-Workout Bonus – Ankle/Calf Resilience – 2–3 Rounds 20 Standing Calf Raises (tempo 3-1-1) 10 Single-leg Hops (each

Team Metcon (Push/Jump Focus) CF: Partner AMRAP 20 2 person teams 10 Push Press (115/75) 10 lateral burpees over bar 10 toes-bar/hanging knee raise/situps Can partition work however between both partners. Score = total rounds combined

A. Back Squat Strength (E2:30 x 6 sets) 4 reps @ 75-80% (controlled descent, fast drive up) Core & Accessory Work (during class) – 3 Sets 8 Bulgarian Split Squats (each leg, moderate DBs) 12 Hip Thrusts (barbell or banded) 12 Weighted Deadbugs (slow, controlled) Post Bonus – Knee & Hip Stability – 3 Rounds

WOD – Mixed Modal Endurance3 rounds for max meters/cals Station 1: 2 min max 100m runs- road and back*:05 transition between stations Station 2: max ski erg cals Station 3: max bike cals Station 4: max row cals Station 5: 2 min rest*3 people at each station, rotate through in order listed.*intensity scaling;Lvl 6/5: send

WOD – Part 1 – Mixed Modal EMOM (10 min) Alternate minutes: Min 1: 12/10 cal assault bike (hard but sustainable)Min 2: 200m run (faster than your Part 1 pace) Part 2 – Negative Split Finisher (8–10 min) 2 x 400m:First 400m @ moderate paceSecond 400m @ ~90% sprint

A. Weighted Pull-up Strength E2MOM x 6 sets: 5 reps Scale to eccentric or ring rows as needed. B. Pull + Row Conditioning – AMRAP 10 (QUALITY) 10 Barbell or DB Pendlay Rows10 side Single Arm DB row