Tuesday, September 29, 2026
Skill
Snatch
Conditioning
Every 2 minutes for seven sets:
5 Power snatch
5 Overhead squats
Sunday, September 27, 2026
3 Rounds for time of:
15 Push ups
25 Wall ball (20#/14#)
15 Push ups
25 Box jumps (24″/20″)
Saturday, September 26, 2026
AMRAP in 18 minutes of:
30 Pull ups
20 Double unders
10 KB swings (70#/53#)
30 Sit ups
20 Double unders
10 KB swings (70#/53#)
30 Toes to bar
20 Double unders
10 KB swings (70#/53#)
Thursday, September 24, 2026
For time:
1,000m Row
12 Front rack lunges (135#/95#)
6 Front squats (135#/95#)
800m Run
12 Front rack lunges (135#/95#)
6 Front squats (135#/95#)
60/44 Calorie assault bike
12 Front rack lunges (135#/95#)
6 Front squats (135#/95#)
Tuesday, September 22, 2026
5 Rounds for time of:
3 Power cleans + 3 Front squats + 3 Push jerk (135#/95#)
5 Strict pull ups
200m Run
Sunday, September 20, 2026
For time:
12 Deadlift (185# / 125#)
15 Box jumps (24″/20″)
21 KB swings (53#/35#)
9 Deadlift (225# / 155#)
12 Box jumps (24″/20″)
15 KB swings (53#/35#)
6 Deadlift (275# / 185#)
9 Box jumps (24″/20″)
9 KB swings (53#/35#)
