Wednesday, May 20, 2026
4 Rounds for time of:
15 Barbell curls
30 Double unders
15 Bent over rows
30 Double unders
15 Strict shoulder press
Tuesday, May 19, 2026
Run 1 mile for time.
10-9-8-7-6-5-4-3-2-1 reps for time of:
Sumo deadlift high pull (75#/55#)
Air squats
KB swings (70#/53#)
Air squats
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
