Wednesday, January 7, 2026
For total time.
3 Rounds of:
25 Double unders
7 Shoulder press (95#/65#)
-THEN-
2 Rounds of:
25 Double unders
5 Push press (155#/105#)
-Then-
1 Round of:
25 Double unders
3 Push jerk (205#/145#)
Tuesday, January 6, 2026
Strength
Squat
Conditioning
EMOM for 20 minutes:
Minute 1: 16/12 Calorie assault bike
Minute 2: Plank hold
Minute 3: Max reverse front rack lunges (95#/65#)
Minute 4: Rest
Saturday, January 3, 2026
“AIR FORCE”
For time:
20 Thrusters (95#/65#)
20 SDHP (95#/65#)
20 Push jerks (95#/65#)
20 Overhead squats (95#/65#)
20 Front squats (95#/65#)
Every minute on the minute perform 4 burpees
Wednesday, December 31, 2025
“Dirty 30”
For time:
30 Wallball (20#/14#)
30 Pull-ups
30 Deadlift (95#/65#)
30 Sit-ups
30 Box jumps (20”/24″)
30 Hang power cleans (95#/65#)
30 Push ups
30 Overhead squats (95#/65#)
30 Double unders
30 Burpees
