Sunday 9-7-25
For time:
15 deadlifts 115/85
15 push jerks
12 deadlifts 135/95
12 push jerks
9 deadlifts 165/115
9 push jerks
6 deadlifts 185/125
6 push jerks
3 deadlifts 205/135
3 push jerks
– Use the same barbell for both movements.
Saturday 9-6-25
For time:
60 burpees
50 wall-ball shots 20/14
40 thrusters 45/35
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups
Friday 9-5-25
AMRAP 10:
20 walking lunges
15 sit-ups
10 box jumps 24/20
Thursday 9-4-25
5 rounds for reps of:
AMRAP 5:
1000/900-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.
Wednesday 9-3-25
For time:
1:00 L-sit hold
200-m KB farmers carry 53/35
300 double-unders
200-m farmers carry 53/35
1:00 L-sit hold
Tuesday 9-2-25
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans 135/95
Monday 9-1-25
10:00am only
3 rounds for time of:
800-m run
30 alternating DB snatches 50/35
Sunday 8-31-25
8 rounds for reps with a partner:
On a 2:00 clock:
200-m run
Max thrusters in remaining time (65/95 lb)
– Rest 2:00 between rounds.
– One partner completes a round, while the other rests; partners perform 4 rounds each.
Saturday 8-30-25
5 rounds for time:
25 bar-facing burpees
15 deadlifts 185/125
10 strict pull-ups
Friday 8-29-25
For time:
80 DB box step-ups 24/20 50/35
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.