Saturday, January 3, 2026
“AIR FORCE”
For time:
20 Thrusters (95#/65#)
20 SDHP (95#/65#)
20 Push jerks (95#/65#)
20 Overhead squats (95#/65#)
20 Front squats (95#/65#)
Every minute on the minute perform 4 burpees
Wednesday, December 31, 2025
“Dirty 30”
For time:
30 Wallball (20#/14#)
30 Pull-ups
30 Deadlift (95#/65#)
30 Sit-ups
30 Box jumps (20”/24″)
30 Hang power cleans (95#/65#)
30 Push ups
30 Overhead squats (95#/65#)
30 Double unders
30 Burpees
Tuesday, December 30, 2025
Strength
Squat
Conditioning
AMRAP in 15 minutes of:
20 KB swings (70#/53#)
15 Shoulder to overhead (135#/95#)
10 Reverse lunges
Sunday, December 28, 2025
For total time:
24/20 Assault bike calories
12 Bar muscle ups
-Rest 2 minutes –
24/20 Assault bike calories
18 Chest to bar pull ups
-Rest 2 minutes –
24/20 Assault bike calories
24 Pull ups
-Rest 2 minutes –
24/20 Assault bike calories
30 Toes to bar
Saturday, December 27, 2025
4 Rounds for time of:
48 Double unders
24 Air squats
12 Clean & jerk (135#/95#)
