Thursday, January 15, 2026
For time:
5K Assault bike
42 Bench press (135#/95#)
21 Burpees
30 Bench press (135#/95#)
15 Burpees
18 Bench press (135#/95#)
9 Burpees
Wednesday, January 14, 2026
5 Rounds with a 10 minute clock for load:
1 Power snatch
1 Hang power snatch
3 Overhead squats
30 Double unders
Tuesday, January 13, 2026
Strength
Front squat
Conditioning
For time:
500m Row
30 Dumbbell push press (50#/35#)
10 Strict pull ups
20 Dumbbell push press (50#/35#)
10 Strict pull ups
10 Dumbbell push press (50#/35#)
10 Strict pull ups
500m Row
Sunday, January 11, 2026
AMRAP in 3 minutes of:
3 Deadlift (275#/185#)
6 Push ups
9 Box jumps (20″/24″)
Rest 1 minute. Repeat for a total of 5 cycles.
Saturday, January 10, 2026
With a partner for time:
30 -> 1
Sit ups
5 Thrusters (95#/65#) after every round.
Wednesday, January 7, 2026
For total time.
3 Rounds of:
25 Double unders
7 Shoulder press (95#/65#)
-THEN-
2 Rounds of:
25 Double unders
5 Push press (155#/105#)
-Then-
1 Round of:
25 Double unders
3 Push jerk (205#/145#)
Tuesday, January 6, 2026
Strength
Squat
Conditioning
EMOM for 20 minutes:
Minute 1: 16/12 Calorie assault bike
Minute 2: Plank hold
Minute 3: Max reverse front rack lunges (95#/65#)
Minute 4: Rest
