Thursday, July 9, 2026
AMRAP in 20 minutes of:
30/24 Calorie assault bike
30 Dumbbell snatch (50#/35#)
30 Sit ups
Wednesday, July 8, 2026
For time:
800m Run
16 Push press (115#/80#)
600m Run
12 Push press (135#/95#)
300m Run
6 Push press (155#/105#)
Tuesday, July 7, 2026
3 Rounds for time of:
500m Row
10 Pistols (per leg)
10 Hang power cleans (135#/95#)
Sunday, July 5, 2026
10-15-20 reps for time of:
Deadlift (225#/155#)
Strict pull ups
Perform 50 double under after each round.
Saturday, July 4, 2026
For time.
3/4 Mile run
-THEN-
16 Rounds of:
8 Toes to bar
8 Burpee box jump overs
-THEN-
47 Goblet squats (70#/53#)
Thursday, July 2, 2026
For time.
10-8-6-4-2 reps
Front squats (185#/135#)
20-16-12-8-4 reps
Lateral bar hop burpees
10-8-6-4-2 reps
Power cleans (185#/135#)
