Friday 7-31-26
2 ring muscle-ups
2 back squats 225/155
4 ring muscle-ups
4 back squats
6 ring muscle-ups
6 back squats
8 ring muscle-ups
8 back squats
6 ring muscle-ups
6 back squats
4 ring muscle-ups
4 back squats
2 ring muscle-ups
2 back squats
Thursday 7-30-26
AMRAP 12:
24 double-unders
12 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps 30/24
– Pick up wherever you left off before each set of box jumps.
Wednesday 7-29-26
5 x 3:00 rounds for reps:
20/15 cal row
20 alternating hang DB snatches 50/35
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Tuesday 7-28-26
”Linda”
RX
10-9-8-7-6-5-4-3-2-1 reps for time:
1.5 x bodyweight deadlift
1 x bodyweight bench press
.75 x bodyweight squat clean
Monday 7-27-26
2 rounds, each for time:
1,600-m run
– Check your time and rest exactly that amount of time before starting the second round.
– Everyone must start Round 2 by the 22:00 mark.
Sunday 7-26-26
For total reps:
6 sets:
:20 row for calories
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 double-KB Russian swings (35/53 lb)
:10 rest
6 sets:
:20 shuttle runs (30 ft)
:10 rest
6 sets:
:20 row for calories
:10 rest
– Rest 1:00 between each movement.
– …
Saturday 7-25-26
AMRAP 20 with a partner:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
– Partners alternate after each movement.
Friday 7-24-26
6-5-4-3-2-1
Thrusters 165/115
1-2-3-4-5-6
Wall walks
– Perform 30 double-unders after each round.
Thursday 7-23-26
5 rounds for time:
30/25 cal row
30 AbMat sit-ups
Wednesday 7-22-26
Deadlift
1-1-1-1-1-1-1