Saturday, April 18, 2026
For time:
600m Run
60 Sit ups
60 AIr squats
6 Shoulder to overhead
400m Run
40 Sit ups
40 Air squats
4 Shoulder to overhead
300m Run
30 Sit ups
30 Air squats
3 Shoulder to overhead
200m Run
20 Sit ups
20 Air squats
2 Shoulder to overhead
Thursday, April 16, 2026
For time.
Run 300 meters
-THEN-
2 Rounds of:
40 Double-unders
20 Pull ups
-THEN-
Run 300 meters
-THEN-
2 Rounds of:
40 Double-unders
20 Pull ups
-THEN-
Run 300 meters
Wednesday, April 15, 2026
For time:
50 Wall ball
100-ft. Dumbbell overhead carry
100-ft. Dumbbell overhead walking lunge
30/20 Calorie assault bike
100-ft. Dumbbell overhead walking lunge
100-ft. Dumbbell overhead carry
50 Wall ball
Men use an 50# dumbbell and 20# ball
Women use a 35# dumbbell and 14# ball
Tuesday, April 14, 2026
3 Rounds for time of:
800m Run
15 Push ups
30 Sumo deadlift high pull (75#/55#)
15 Push ups
Sunday, April 12, 2026
Max rounds in 3 minutes of:
6 Alternating dumbbell snatch (50#/35#)
9 Pull ups
12 Push ups
Rest 1 minute. Repeat for a total of 5 cycles.
Saturday, April 11, 2026
5 Rounds for time of:
200m Run
10 Front squats (185#/130#)
10 Box jump complex
Thursday, April 9, 2026
AMRAP in 20 minutes of:
30/20 Calorie assault bike
20 Jumping pull ups
20 One arm KB swings (53#/35#)
60 Sit ups
20 Pull ups
20 One arm KB swings (53#/35#)
30/20 Calorie assault bike
20 Chest to bar pull ups
20 One arm KB swings (53#/35#)
