Saturday, September 6, 2025
3 Rounds for time:
300m Run
30 Wall ball (20#/14#)
20 Dumbbell thrusters (50#/35#)
10 Barbell thrusters (135#/95#)
Thursday, September 4, 2025
Strength
Bench press
Conditioning
For time:
33/27 Calorie assault bike
22 Box jump overs (24″/20″)
11 Shoulder to overhead (155#/105#)
Wednesday, September 3, 2025
5 Rounds for time of:
Run 300m
15 Burpees
30 KB swings (70#/53#)
15 Pull ups
Saturday, August 30, 2025
“Mission 22”
For time:
22 Push ups
22 Air squats
22 KB swings (53#/35#)
22 Pull ups
22 Deadlift (95#/65#)
22 Push press (95#/65#)
22 Box jumps (24″/20″)
22 Burpees
22 Goblet squats
22 Lunges
22 Toes t bar
22 Hang power cleans (95#/65#)
22 Thrusters (95#/65#)
22 Box jump overs (24″/20″)
22 Hand release push ups
22 KB sumo deadlift high pull (53#/35#)
22 Reverse lunges
22 Chest to bar pull ups
22 Front squats (95#/65#)
22 Power snatch (95#/65#)
22 Burpee box jump overs (24″/20″)
22 Push ups
Thursday, August 28, 2025
For 4 separate times:
8 Snatch (115#/80)
-REST 1 MINUTE-
5 Snatch (135#/95#)
-REST 1 MINUTE-
3 Snatch (155#/105#)
-REST 1 MINUTE-
2 Snatch (165#/115#)
