Wednesday
7/1/2026
A. Take 15 minutes to complete the following
Front squat
x5 @ 80%
x4 @ 85%
2×3 @ 90%
%’s off last week’s 3RM
B. 12 minute AMRAP
Run 200m
10 thrusters @ 75#/55#
10 Power Snatches 75#/55#
10 burpees over bar
Essentials
A. Bike 2 min
+
2 sets
Single leg hops :20/leg each direction
wall sit :20-:30
side plank clamshell x8-10/side
+
B. Box squat
EMOM x8 min x3-4 reps
– start moderate and increase based on feel
+
C. 4 sets for quality
DB death march x12-14 reps
– rest
x6-8 strict pull-ups or barbell pendlay row x10
– rest
x8-10 push-ups + :20-:30 plank on elbows
– rest x4 sets
+
D. Bike 10 mins @ consistent pace
every 2:00 get off and complete:
6-8 burpees
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