Thursday, September 18, 2025
Strength
Front squat
Conditioning
For time:
1,000m Row
50 Box jumps (24″/20)
30 Wall ball (20#/14#)
Wednesday, September 17, 2025
7 rounds for time of:
20 Sit ups
20 Double unders
2 Touch and go rope climbs
Tuesday, September 16, 2025
Running “DT”
5 Rounds of:
300m Run
12 Deadlift (155#/105#)
9 Hang power cleans (155#/105#)
6 Push jerk (155#/105#)
Sunday, September 14, 2025
10 Rounds for time of:
1 Power snatch (155#/105#)
3 Overhead squats (155#/105#)
Thursday, September 11, 2025
Complete as many rounds as possible in 20 minutes of:
5 Chest-to-bar pull-ups
10 Burpees
20 Box jumps (30″/24″)
Wednesday, September 10, 2025
AMRAP in 15 minutes of:
10 Calorie row
1 Power clean
2 Shoulder to overhead
1 Hang clean
10 Sit ups
