Fit Citrus Park

06/20/2026

Metcon
Partner WOD:
Buy-in
40 Synchro Air Squats
Then:
50 Bear Complexes 95/65
80 Box Jumps
60 DB Sit-ups 55/35
800m Run Together
50 Bear Complexes
Then:
Buy-out-40 Synchro Burpees

06/20/2026

Metcon (Time)

100 DU Buy-in (200 Singles)
10-1
Hang Snatches 95/65
TGU 45/25
Toes to Bar
100 DU Buy-out (200 Singles)

06/19/2026

One more rep. One more round. 💪🔥

06/18/2026

06/18/2026

Hang Clean (1 x 2)
2 reps every 1.30 minutes for a total of 6 sets building weight as technique holds up.
Metcon (Time)
6 Rounds:
6 Hang Cleans 95/65
6 Push Press 95/65
12 Barbell Push-ups
12 Barbell Wipers 95/65

06/16/2026

Deadlift (1 x 3)
Warm up to:
3 reps @ 65% of 1RM
3 reps @ 70% of 1 RM
3 reps @ 75%
3 reps @ 80%
3 reps @ 85%
3 reps @ 90%
Then work on a 3 RM.
Metcon (AMRAP - Rounds and Reps)
16 min. AMRAP:
10 DB Deadlifts 55/35
10 HSPU
20 Sit-ups

06/14/2026

40 min. AMRAP Partner WOD:
5 Rounds:
400m Run Together
30 DB Snatches 55/35 (shared)
20 Air Squats (synchro)
10 Rounds You go I go (Alternating)
15 Sit-ups
10/8 Cal
(Partner does Wall Sit)
If any time remaining-MAX Cal Row
*Count the calories toward your reps if you get there.

06/13/2026

Friday:
Metcon (Time)
21-18-12-9-6-3
Thrusters 95/65
Box Jumps 24/20
Renegade Rows 55/35
Sit-ups
Double Unders-double for doubles, triple for Singles

06/13/2026

Thursday:
Metcon (Time)
5 Rounds for time:
100m Farmers Carry 55/35
15 Deadlifts 185/135
20 Toes to Bar
25 Swings 55/35

06/12/2026

Warm up to:
10 Reps @ 60% of 1 RM
8 Reps @ 65%
6 reps @ 70%
4 reps @ 75%
2 reps @ 80%
Then score a 1 RM
Core Finisher:
3 Rounds:
20 Sit-ups
20 Russain Twists 55/35
20 V-ups
1 min. Plank