Thursday 9-24-26
7 sets for load:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase load each set.
Wednesday 9-23-26
On a 15:00 clock:
100 burpees
Max shuttle box jump-overs in the remaining time (20/24 in)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
– Mark two lines 10 ft apart and place the box in the middle.
– 1 rep = start standing behind the first marked line, move to …
Tuesday 9-22-26
“SCAREDY O’CONNOR”
3 rounds for time:
15 thrusters 95/65
15 pull-ups
400-m run
Monday 9-21-26
“Grace”
30 clean and jerks 135/95
Sunday 9-20-26
100 double-unders
50 alternating DB snatches 50/35
100 double-unders
– 5:00 time cap.
Saturday 9-19-26
AMRAP 20 with a partner:
Max-cal row
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
Friday 9-18-26
For time:
50 wall-ball shots 20/14
50 box jump-overs 24/20
50 wall-ball shots
50 med-ball box step-overs 24/20
50 wall-ball shots
50 lateral burpee box jump-overs 24/20
– 25:00 time cap.
Thursday 9-17-26
AMRAP 10:
30 AbMat sit-ups
15/10-cal row
Wednesday 9-16-26
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks 135/95
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
Tuesday 9-15-26
AMRAP 8:
Barbell back rack lunges (50 ft) 115/80
25 pull-ups
Barbell back rack lunges (50 ft)
25 chest-to-bar pull-ups
Barbell back rack lunges (50 ft)
Max bar muscle-ups