Wednesday, April 22, 2026
With a weighted vest for total time.
50 Push ups
-THEN-
5 Rounds of:
50′ Walking lunge
300m Row
-THEN-
50 Push ups
Tuesday, April 21, 2026
Strength
Back squat
Conditioning
27-21-15-9 reps of:
Thrusters (95#/65#)
Box jumps (24″/20″)
Sunday, April 19, 2026
24-21-18-15-12-9-6-3 reps for time of:
Bodyweight deadlift
¾ Bodyweight bench press
Saturday, April 18, 2026
For time:
600m Run
60 Sit ups
60 AIr squats
6 Shoulder to overhead
400m Run
40 Sit ups
40 Air squats
4 Shoulder to overhead
300m Run
30 Sit ups
30 Air squats
3 Shoulder to overhead
200m Run
20 Sit ups
20 Air squats
2 Shoulder to overhead
Thursday, April 16, 2026
For time.
Run 300 meters
-THEN-
2 Rounds of:
40 Double-unders
20 Pull ups
-THEN-
Run 300 meters
-THEN-
2 Rounds of:
40 Double-unders
20 Pull ups
-THEN-
Run 300 meters
Wednesday, April 15, 2026
For time:
50 Wall ball
100-ft. Dumbbell overhead carry
100-ft. Dumbbell overhead walking lunge
30/20 Calorie assault bike
100-ft. Dumbbell overhead walking lunge
100-ft. Dumbbell overhead carry
50 Wall ball
Men use an 50# dumbbell and 20# ball
Women use a 35# dumbbell and 14# ball
Tuesday, April 14, 2026
3 Rounds for time of:
800m Run
15 Push ups
30 Sumo deadlift high pull (75#/55#)
15 Push ups
