Monday 8-10-26
5 sets, each for time:
15 box jump-overs 24/20
12 DB deadlifts 50/35
9 DB hang power cleans
6 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Sunday 8-9-26
10 rounds for time with a partner:
30 KB swings 53/35
30-m bottoms-up KB carry 53/35
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.
Saturday 8-8-26
5 rounds for time:
30 med-ball cleans 20/14
20 ring dips
SCORE:
Friday 8-7-26
For time:
1,000-m row
then…
5 rounds of:
25 pull-ups
7 shoulder-to-overhead 135/85
Thursday 8-6-26
Every 4:00 for 5 rounds:
Row for sustained watts
– Use the first minute to see how high you can keep the watts for the entire minute.
– Rest the remaining time.
– For the remaining 4 rounds, only row as long as you can keep the watts above what you were able …
Wednesday 8-5-26
Power clean
3-3-3-3-3
Tuesday 8-4-26
50 double-unders
50 AbMat sit-ups
5 strict muscle-ups
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up
Monday 8-3-26
3 rounds for time:
800-m run
15 overhead squats 155/105
Sunday 8-2-26
AMRAP 16:
6 pullups
4 power snatches 155/105
– Add 1 power snatch every round until time runs out.
Saturday 8-1-26
5 rounds for time with a partner:
20 DB hang power cleans 50/35
20 DB push presses
200-m DB farmers carry
– Share the work as desired.
– Use two dumbbells.