Thursday 5-28-26
30 AbMat sit-ups
60/40 cal row
30 toes-to-bars
40/30 calories
30 knees-to-elbows
30/20 calories
Wednesday 5-27-26
7 rounds for time of:
11 bodyweight deadlifts
100-m sprint
Tuesday 5-26-26
”Adrian”
7 rounds for time of:
3 forward rolls
5 wall walks
7 toes-to-bars
9 box jumps 30/24
Monday 5-25-26
*heats begin on the hour, please come early to warmup
”Murph”
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
20/14 vest
Sunday 5-24-26
Rest day
If you’re planning on doing “Murph” on Monday, use this day to hydrate and do some light stretching.
**IMPORTANT**
Please arrive early to warm up, heats will begin exactly at the top of each hour.
Saturday 5-23-26
AMRAP 15:
100-m DB suitcase carry 50/35
10 shuttle runs
30 alternating DB hang snatches
– Shuttle run is 25 ft out and back.
Friday 5-22-26
5 sets for load:
5 shoulder presses + 5 push presses + 5 push jerks
– No rest between movements
Thursday 5-21-26
AMRAP 12:
200-m run
8 hang squat cleans 115/75
4 wall walks
Wednesday 5-20-26
** No 6:20 pm classes
6 rounds for time:
24 KB swings 53/35
12 burpees to a target
– Burpee target is 6 inches above fingertips with arms overhead.
Tuesday 5-19-26
6 x 1:30 rounds:
20 single-leg squats
Max-cal row
– Rest 1:30 between rounds