Date: 2025-07-01
AO: ao-the-union
Q: Wax On
PAX: Audit, Dovetail, Little Red, Waterboy, Capsized, Wheelie, Corn Stock (Garth) FNGs: None
COUNT: 8
Crime-Scene Warm-Up (9 min — Plyometric Focus)
2 rounds — 30 seconds work, 15 seconds rest:
• High-Knee Skips (explosive height)
• Invisible Jump Rope (fast feet)
• Alternating Lunge-Jumps
• Skater Bounds (side to side)
• Carioca down & back (approx. 20 yards)

Leg Block — “Felonious Lower Body” (14 min)
EMOM style (Every Minute on the Minute). Do the movement, rest for the remainder of the minute. Cycle through these 7 moves, repeat 2x: 1 Cinder-Block Front Squat – 14 reps
2 Coupon Walking Lunge – 12 each leg
3 Prison-Break Thruster (squat to overhead press) – 10 reps 4 Bulgarian Split Squat (rear foot on block) – 8 each leg
5 Cossack Squat (with cindy) – 8 each leg
6 Broad Jump + 3 Quick Shuffles Back – 6 rounds
7 Goblet Tempo Squat (5-sec descent) – 6 reps


Arm Block — “Biceps on Death Row” (10 min)
4 stations. AMRAP style (as many reps as possible), 45 seconds on / 15 seconds rest. Repeat 2 rounds: • Block Curl → Overhead Press (complex movement)
• Merkin → Renegade Row (hands on blocks)
• Block Skull-Crushers (lying down, elbows in)
• Man-Maker (burpee onto blocks → push-up → row → clean & press)


Core Block — “Witness Disposal” (8 min)
Tabata format: 20 sec work / 10 sec rest. Alternate between two movements in each pair for 4 minutes, then switch. Pair 1:
• Coupon American Hammers
• Block Flutter Press (lying on back)

Pair 2:
• Leg Raises
• Leg Sweeps (side to side)

Prayer and COT happened.

Tags: ao-the-union, Audit, Dovetail, Little Red, Waterboy, Capsized, Wheelie, Corn Stock (Garth)