Wednesday 6-17-26
For load:
15-12-9 clean and jerks
– Perform all unbroken touch-and-go reps.
– No time limit; rest as needed between sets.
Tuesday 6-16-26
5 rounds for time:
800-m run
50 air squats
30 AbMat sit-ups
Monday 6-15-26
10-9-8-7-6-5-4-3-2-1 reps for time:
Bench presses
Chest-to-bar pull-ups
– Bench press body weight
Sunday 6-14-26
For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans 225/135
– As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.
– Score is the time it takes for both athletes to complete the workout.
Saturday 6-13-26
In teams of 4:
1:00 max-cal row, each athlete
– Rest 2:00 between athletes.
– Each athlete has one attempt to accumulate as many calories as possible in 1:00.
Rest 5:00
AMRAP 10 with a partner:
Burpee box get-overs (48/48 in)
– Share the work as desired.
– Weight vest optional.
Friday 6-12-26
AMRAP 30:
400-m plate carry (45/45 lb)
5 deadlifts
10 strict toes-to-bars
– Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow.
Thursday 6-11-26
For time:
30 ring muscle-ups
Wednesday 6-10-26
6 rounds, each for time:
400-m run
– Rest 1:30 between rounds.
– Log each round; score is total run time.
Tuesday 6-9-26
”NARF”
On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters 95/65
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.
Monday 6-8-26
For time:
100 overhead squats 135/95
– Every 1:00 starting at :00, perform 15 double-unders.
– No racks. The bar comes from the floor.