Wednesday, September 9, 2026
5 Rounds for time of:
Run 300m
15 Burpees
15 KB swings (70#/53#)
Rest 2 minutes between rounds
Tuesday, September 8, 2026
Strength
Bench Press
Conditioning
For time:
33/27 Calorie assault bike
22 Box jump overs (24″/20″)
11 Shoulder to overhead (155#/105#)
Sunday, September 6, 2026
2 Rounds of:
25 Deadlift (205#/145#)
50 Double unders
-THEN-
2 Rounds of:
25 Pull ups
50 Double unders
Saturday, September 5, 2026
5 Rounds for time of:
Run 400m
4 Snatch (135#/95#)
4 Overhead squats (135#/95#)
Thursday, September 3, 2026
100 Push press (115#/75#) for time.
- Perform 10 burpees every time the bar drops
Wednesday, September 2, 2026
Max repetition, unbroken body weight back squats immediately followed by three attempts to find your max broad jump.
* Each repetition of the back squat will add an additional 0.5 inch to the longest measured broad jump
Tuesday, September 1, 2026
For time.
500m Row
-THEN-
10 Rounds of:
5 Pull ups
10 Kettlebell swings (53#/35#)
15 Goblet squats (53#/35#)
