Weekly Training Plan | June 29-July 5, 2026

Monday, June 29, 2026

Hero WOD Omar

10 Barbell thrusters, 95 lbs
15 Bar-facing burpees
20 Barbell thrusters, 95 lbs
25 Bar-facing burpees
30 Barbell thrusters, 95 lbs
35 Bar-facing burpees

Tuesday, June 30, 2026

Hero WOD Michael

For Time:

3 Rounds
Run 800 meters
50 Back Extensions
50 Sit-ups

Wednesday, July 1, 2026

Hero WOD Jennifer

AMRAP in 26 minutes:

10 Pull Ups
15 KB Swings @1.5Pood
20 Box Jumps @24"

Thursday, July 2, 2026

Hero WOD JT

For Time:

21-15-9
Handstand push-ups
Ring dips
Push-ups

Or

For reps

3/2/1 mins:
Handstand push-ups*
Ring dips
Push-ups

*HSPU alternative: DB shoulder press @(total) 1/2 BW

Friday, July 3, 2026

Hero WOD Ned

7 rounds for time of:

11 back squats
1,000-m row

– Use bodyweight for the back squats.

Saturday, July 4, 2026

Team WOD

Sunday, July 5, 2026

Hero WOD Barraza

Complete as many rounds and reps as possible in 18:00 of:

200m Run
9 Deadlifts (185#/275#)
6 Burpee Bar Muscle Ups