Summer Solstice 2026

MUSCLE BEACH - WOD DEMO

For Load

Athlete #1
3 minutes to establish heaviest of 
3 Clean and Jerk unbroken (Touch N Go)
* Clean & Press or Clean & PushPress will be consider as a successfull rep

THEN

Athlete #2
3 minutes to establish heaviest of:
1 Power clean + 1 Hang Power Clean

THEN

Athlete #3
3 minutes to establish heaviest of:
1 Clean
* Power Clean or Squat Clean will be consider as a successfull rep

* 3 Attempts max by each Athlete
* Athlete can help changing wait

RIP TIDE - WOD DEMO

E3MO3M x 3

TOP GUN & MIAMI VICE
Round # 1
Buy in: 15/12 Calories Ski
Max Snatch @ 95/65

Round # 2
Buy in: 12/10 Calories Ski
Max Snatch @ 115/85

Round # 3
Buy in: 9/8 Calories Ski
Max Snatch @ 135/95

BAY WATCH
Round # 1
Buy in: 12/10 Calories Ski
Max Snatch @ 55/35

Round # 2
Buy in: 10/8 Calories Ski
Max Snatch @ 65/45

Round # 3
Buy in: 8/7 Calories Ski
Max Snatch @ 75/55

WORKOUT FLOW
Seulement 1 athlète travaille à la fois.
Le workout fonctionne en séquences de 1 minute.

Chaque round dure donc 3 minutes :

Minute 1 → Athlète 1 travaille
Minute 2 → Athlète 2 travaille
Minute 3 → Athlète 3 travaille

Flow de chaque minute :

Faire le nombre de calories demandé au Ski
Avec le temps restant dans la minute → max reps de snatch

Exemple Round #1 :
Athlète 1 → 15/12 cal ski + max snatch @95/65
Athlète 2 → 15/12 cal ski + max snatch @95/65
Athlète 3 → 15/12 cal ski + max snatch @95/65

Ainsi de suite pour les Rounds #2 et #3
Une rep est accordé lorsque les calories sur la machine sont complétés
Le score est le total des reps de snatch combinées des 3 partenaires.
L'Équipe est responsable de faire le changements de poids.

SUNBURN - WOD DEMO

STANDARD WALLWALK
For Time [14:00]
TOP GUN
15 Wallwalks
30 Hand Stand Push-Ups

*1 athlete work
*1 athlete in a handstand hold
*1 athlete rest
* can switch anytime

THEN

60/50 Calorie Row
250 Double Unders

* 1 athlete on Row
* 1 athlete on DU
* 1 athlete rest
* can switch anytime

THEN

60 deadlifts
40 hang power clean
20 front squats

Barbell 1 @ 75/55
Barbell 2 @ 95/65
Barbell 3 @ 115/85

* 3 Athtetes work synchro
* Athtetes can switch barbell at anytime

MIAMI VICE
12 Wallwalks
30 Hand Stand Push-Ups with 1 abmat

*1 athlete work
*1 athlete in a handstand hold
*1 athlete rest
* can switch anytime

THEN

60/50 Calorie Row
400 Single Unders

* 1 athlete on Row
* 1 athlete on DU
* 1 athlete rest

THEN

60 deadlifts
30 hang power clean
15 front squats

Barbell 1 @ 75/55
Barbell 2 @ 95/65
Barbell 3 @ 115/85

* 3 Athtetes work synchro
* Athtetes can switch barbell at anytime

BAYWATCH
15 Half Wallwalks
45 Shoulder To Overhead @ 65/45

*1 athlete work
*1 athlete bumper plate overhead hold @ 45/35
*1 athlete rest
* can switch anytime

THEN

50/42 Calorie Row
350 Single Unders

* 1 athlete on Row
* 1 athlete on SU
* 1 athlete rest
* can switch anytime

THEN

60 deadlifts
30 hang power clean
15 front squats

Barbell 1 @ 65/45
Barbell 2 @ 85/55
Barbell 3 @ 95/75

* 3 Athtetes work synchro
* Athtetes can switch barbell at anytime

Half Wallwalks

SUNSET AT THE BAR - DEMO VIDEO

For Time [15:00]

TOP GUN
20 Chest To Bar
30 2DB Box Step Over (DB: 50/35 - Wallball: 30/20)
20 Burpees Box Jumps Synchro All Athletes @ 20"
60 Toes To Bar
20 Burpees Box Jumps  Synchro All Athletes @ 20"
30 2DB Box Step Over (DB: 50/35 - Wallball: 30/20)
20 Bar Muscle Ups
*Athlete can switch at any time on movement NOT synchro

On All C2B, Toes to Bar and BMU:
1 Athlete Work
1 Athlete Dead Hang At Pull Ups Bar
1 Athlete Sandbag Bear Hug Hold Over Hips (100/70)

On All DB’s Box Step Over
2 Athlete Works Synchro: 1 with 2DB, other with a Wallball
1 Athlete Sandbag Bear Hug Hold Over Hips

MIAMI VICE
20 Pullups
30 2DB Box Step Over (DB: 50/35 - Wallball: 30/20)
20 Burpees Box Jumps Synchro All Athletes @ 20"
50 Toes To Bar
20 Burpees Box Jumps  Synchro All Athletes @ 20"
30 2DB Box Step Over (DB: 50/35 - Wallball: 30/20)
20 Chest To Bar
*Athlete can switch at any time on movement NOT synchro

On All Pullups, Toes To Bar C2B: 
1 Athlete Work
1 Athlete Dead Hang At Pull Ups Bar
1 Athlete Sandbag Bear Hug Hold Over Hips (100/70)

On All DB’s Box Step Over
2 Athlete Works Synchro: 1 with 2DB,  other with a Wallball
1 Athlete Sandbag Bear Hug Hold Over Hips

BAY WATCH
20 KB Russian Swing @ 32/24
30 2DB Box Step Over (DB: 35/20 - Wallball: 30/20)
20 Burpees Box Jumps Synchro All Athletes @ 20"
50 Abmat Synchro All Athletes
20 Burpees Box Jumps Synchro All Athletes @ 20"
30 2DB Box Step Over (DB: 35/20 - Wallball: 30/20)
20 Pullups
*Athlete can switch at any time on movement NOT synchro
* Standard for Russian Swing, KB at eye level

On All KB Swing and Pullups:
Partner #1 Dead Hang At Pull Ups Bar
Partner #2 Sandbag Bear Hug Hold Over Hips (70/50)

On All DB’s Box Step Over:
2 Athlete Works: 1 with 2DB, other with a Wallball
1 Athlete Sandbag Bear Hug Hold Over Hips