Thursday, October 29, 2026
15 Rounds for time of:
3 Bar facing burpees
3 Deadlift (155#/105#)
3 Hang power cleans (155#/105#)
3 Push jerks (155#/105#)
Wednesday, October 28, 2026
For time:
30/20 Calorie assault bike
20 Jumping pull ups
20 One arm KB swings (53#/35#)
60 Sit ups
20 Pull ups
20 One arm KB swings (53#/35#)
30/20 Calorie assault bike
20 Chest to bar pull ups
20 One arm KB swings (53#/35#)
Tuesday, October 27, 2026
Strength
Squat
Conditioning
3 Rounds for time of:
30 Air squats
30 Box jumps
300m Run
Sunday, October 25, 2026
For time:
500m Row
50 KB walking lunges (106#/70#)
400m Row
40 DB front-rack walking lunges (100#/70#)
300m Row
30 Overhead walking lunges (45#/35#)
Saturday, October 24, 2026
10-9-8-7-6-5-4-3-2-1 reps for time of:
Toes-to-Bar
Devil Press (50# /35#)
EMOM perform 10 push ups.
Thursday, October 22, 2026
For time:
3 Rope climb
12 Overhead squat (95#/65#)
12 Deadlift (225#/155#)
3 Rope climb
9 Overhead squat (95#/65#)
9 Deadlift (225#/155#)
3 Rope climb
6 Overhead squat (95#/65#)
6 Deadlift (225#/155#)
3 Rope climb
3 Overhead squat (95#/65#)
3 Deadlift (225#/155#)
Wednesday, October 21, 2026
Every 4 minutes for 4 rounds, complete:
40 Double unders
20 Calorie assault bike
10 Alternating dumbbell snatch (50#/35#)
Tuesday, October 20, 2026
Strength
Front squat
Conditioning
For time:
300m Run
30 Wall ball (20#/14#)
800m Run
30 Wall ball (20#/14#)
300m Run
