Sunday, September 13, 2026
For time:
21 Back squats (Bodyweight)
45 Sit ups
45 Double unders
15 Back squats (Bodyweight)
35 Sit ups
35 Double unders
9 Back squats (Bodyweight)
25 Sit ups
25 Double under
Saturday, September 12, 2026
AMRAP with a partner in 25 minutes of:
2001m Row
-THEN-
9 Toes to bar
11 Clean & jerk (135#/95#)
Thursday, September 10, 2026
AMRAP in 12 minutes of:
21 Thrusters (95#/65#)
7 Strict pull-ups
300′ Farmers carry (100#/70#)
15 Thrusters (95#/65#)
7 Strict pull-ups
300′ Farmers carry (100#/70#)
9 Thrusters (95#/65#)
7 Strict pull-ups
300′ Farmers carry (100#/70#)
Wednesday, September 9, 2026
5 Rounds for time of:
Run 300m
15 Burpees
15 KB swings (70#/53#)
Rest 2 minutes between rounds
Tuesday, September 8, 2026
Strength
Bench Press
Conditioning
For time:
33/27 Calorie assault bike
22 Box jump overs (24″/20″)
11 Shoulder to overhead (155#/105#)
Sunday, September 6, 2026
2 Rounds of:
25 Deadlift (205#/145#)
50 Double unders
-THEN-
2 Rounds of:
25 Pull ups
50 Double unders
Saturday, September 5, 2026
5 Rounds for time of:
Run 400m
4 Snatch (135#/95#)
4 Overhead squats (135#/95#)
