Sunday, May 17, 2026
AMRAP in 3 minutes of:
5 Pull ups
10 Overhead squats (45#/35#)
15 Sit ups
Repeat for a total of 5 cycles. Rest 1 minute between cycles.
Saturday, May 16, 2026
For time:
15 Two push up burpees
300m Run
15 Box jump overs (24″/20″)
300m Run
15 Two push up burpee box jumps overs (24″/20″)
300m Run
15 Clean and jerk (165#/110#)
Thursday, May 14, 2026
For time:
30 Shoulder to overhead (135#/95#)
40 / 28 Calorie assault bike
30 Shoulder to overhead (135#/95#)
Every time the barbell is dropped, perform 3 wall walks.
Wednesday, May 13, 2026
For time:
400m Run
Rest 1 minute
800m Run
Rest 2 minutes
1 Mile run
Rest 3 Minutes
Max strict pull ups in 3 minutes
Tuesday, May 12, 2026
24-21-18-15-12-9-6-3 reps for time of:
Bodyweight deadlift
¾ bodyweight bench press
½ bodyweight squat clean
Saturday, May 9, 2026
For time:
30 Wall ball (20#/14#)
30 Box jumps (24″/20″)
-Rest 1 minute-
100 Double unders
-Rest 1 minute-
30 Wall ball (20#/14#)
30 Box jumps (24″/20″)
