Monday 9-14-26
From 0:00-10:00:
1,600-m run for time
10:00-20:00:
Build to a 5-rep-max bench press
Sunday 9-13-26
AMRAP 21 with a partner:
20-cal row
40 toes-to-bars
60 double-unders
– Share the work as desired.
– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges
Saturday 9-12-26
AMRAP 12:
2 wall walks
2 legless rope climbs
– Add 1 wall walk every round
Friday 9-11-26
”Andi”
100 hang power snatches
65/45
100 push presses
100 sumo deadlift high pulls
100 front squats
Thursday 9-10-26
10 x 2:00 rounds:
250/200 m row
– Rest the remainder of each interval
Wednesday 9-9-26
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
Tuesday 9-8-26
800-m run
42 Russian KB swings 70/53
21 KB goblet squats 70/53
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run
Monday 9-7-26
Reminder: 10:00am only for Labor Day
Every 3:00 for 5 sets:
5 push presses
Sunday 9-6-26
Every 2:00 for 10 sets:
5 strict pull-ups
50m odd object carry 70/50
Saturday 9-5-26
5 rounds for time of:
200-m run
20 air squats
20 push-ups
20 lunges