Thursday 9-11-25
Power clean:
5-5-5-5-5
Wednesday 9-10-25
”Annie”
For time:
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups
Tuesday 9-9-25
Every 5:00 x 5 rounds:
3 bench presses
400-m run
– Rest the remainder of the interval.
– Score the load and time for each round.
Monday 9-8-25
For time:
5 rope climbs
12 front squats 185/125
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
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