Thursday, September 3, 2026
100 Push press (115#/75#) for time.
- Perform 10 burpees every time the bar drops
Wednesday, September 2, 2026
Max repetition, unbroken body weight back squats immediately followed by three attempts to find your max broad jump.
* Each repetition of the back squat will add an additional 0.5 inch to the longest measured broad jump
Tuesday, September 1, 2026
For time.
500m Row
-THEN-
10 Rounds of:
5 Pull ups
10 Kettlebell swings (53#/35#)
15 Goblet squats (53#/35#)
Sunday, August 30, 2026
For total time.
20 Strict pull ups
1 Mile Run
-THEN-
3 Rounds of:
10 Toes to bar
300m Run
Saturday, August 29, 2026
For time:
30 Power cleans (155#/105#)
15 Burpee box jumps (24″/20″)
20 Front squats (155#/105#)
15 Burpee box jumps (24″/20″)
10 Shoulder to overhead (155#/105#)
15 Burpee box jumps (24″/20″)
Thursday, August 27, 2026
Skill / Strength
Snatch
Conditioning
7 Rounds for time of:
7 Deadlift (155#/105#)
21 Double unders
Wednesday, August 26, 2026
For time:
10 Calorie assault bike
10 Calorie assault bike
15 Wall ball (20#/14#)
10 Calorie assault bike
15 Wall ball (20#/14#)
20 DB snatch (50#/35#)
10 Calorie assault bike
15 Wall ball (20#/14#)
20 DB snatch (50#/35#)
25 Med ball lunges (20#/14#)
10 Calorie assault bike
15 Wall ball (20#/14#)
20 DB snatch (50#/35#)
25 Med ball lunges (20#/14#)
30 Pull ups
