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#)
Wednesday, August 27, 2025
Strength
Weighted pull up
Conditioning
With a 4 minute clock:
300m Run
Max rope climbs
* Rest 1 minute between rounds
* Repeat for 4 rounds
Tuesday, August 26, 2025
For time:
42 Wall ball (20#/14#)
-THEN-
14/12 Calorie row
7 Power clean (185#/130#)
14/12 Calorie row
7 Squat cleans (185#/130#)
14/12 Calorie row
7 Front squats (185#/130#)
14/12 Calorie row
7 Clean and jerk (185#/130#)
Sunday, August 24, 2025
With a one minute clock:
20 Sit ups
Max box jump overs (24″/20″)
Rest 1 minute. Repeat for a total of 5 cycles.
