Thursday, October 8, 2026
AMRAP in 10 minutes of:
3 Bear complex (155#/105#)
5 Over the bar burpees
15 Calorie assault bike
Wednesday, October 7, 2026
For time:
800m Run
150′ Plate push (45#/35#)
800m Run
150′ Plate push (45#/35#)
800m Run
Tuesday, October 6, 2026
Strength
Bench press
Conditioning
3 Rounds of:
3 Minutes of rope climbs
2 Minutes of push-ups
1 Minutes of squats
3 Minutes to run 300 meters
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round
Sunday, October 4, 2026
AMRAP in 3 minutes of:
8 Chest to bar pull ups
16 / 10 Calorie assault bike
60 Double unders
– Rest 2 minutes –
AMRAP in 5 minutes of:
8 Chest to bar pull ups
16 / 10 Calorie assault bike
60 Double unders
– Rest 2 minutes –
AMRAP in 7 minutes of:
8 Chest to bar pull ups
16 / 10 Calorie assault bike
60 Double unders
Saturday, October 3, 2026
AMRAP in 13 minutes:
300m Run
5 Shoulder to overhead (135#/95#)
7 Front squats (135#/95#)
9 Deadlift (135#/95#)
Wednesday, September 30, 2026
Strength
Bench Press
Conditioning
4 Rounds for time of:
300m Run
50′ Dumbbell front-rack lunge (50#/35#)
