Friday 9-4-26
21-15-9 reps for time of:
Clean and jerks 95/65
Row for calories
– Women perform 15-12-9 calories
Thursday 9-3-26
50 single-arm DB overhead squats 50/35
50 single-DB step-overs 50/35 24/20
150 double-unders
25 single-arm DB overhead squats
25 single-DB step-overs
75 double-unders
Wednesday 9-2-26
AMRAP 10:
50 burpee pull-ups
75 KB swings 53/35
Max burpee pull-ups in the remaining time
– Pull-up bar is 6 inches above fingertips with arms extended overhead.
– Score is the number of burpee pull-ups completed at the end of the workout.
Tuesday 9-1-26
Front squat
3-3-3-2-2-1-1
Monday’s 8-31-26
”Fight gone bad”
3 rounds for reps:
1:00 wall-ball shots 20/14
1:00 sumo deadlift high pulls 75/55
1:00 box jumps (20 in)
1:00 push presses 75/55
1:00 row for calories
– Rest 1:00 between rounds
Sunday 8-30-26
21 power cleans 135/95
21 high-ring dips
15 power cleans 185/125
15 high-ring dips
9 power cleans 225/155
9 high-ring dips
– Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.
Saturday 8-29-26
For time with a partner:
40 shuttle runs
20 walking lunge shuttles
100 toes-to-bars
– Each shuttle is 25 ft down and back.
– Complete the work in any order. One partner works at a time.
Friday 8-28-26
2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches 50/35
Thursday 8-27-26
For time:
400-m farmers carry 50/35
right into …
10 rounds:
5 burpees
1 rope climb
Wednesday 8-26-26
3 rounds for time:
750/600m row
50 AbMat sit-ups
25 box jump-overs 30/24