Wednesday 7-1-26
AMRAP 26:
10 pull-ups
15 KB swings 53/35
20 box jumps 24/20
Tuesday 6-30-26
”Michael”
RX
3 rounds for time of:
800-m run
50 good mornings 45/35
50 sit-ups
Monday 6-29-26
For time:
10 thrusters 95/65
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees
Sunday 6-28-26
2 rounds for time:
100 double-unders
50 Russian KB swings 70/53
100-m KB suitcase carry 70/53
Saturday 6-27-26
”Eva” Strong
5 rounds for time with a partner:
48 double-unders
19 toes-to-bars
2 clean and jerks 205/135
400-m run
– Share all work and perform the 400-m run together.
Friday 6-26-26
For time:
15-12-9
Hang squat cleans 155/105
5-4-3
Rope climbs
Thursday 6-25-26
Every 3:00 for 10 rounds:
10 DB push presses 50/35
8 shuttle runs
– Rest the remainder of the interval.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Wednesday 6-24-26
30-20-10 reps for time:
Front-rack reverse lunges 135/95
Knees-to-elbows
Calorie row
Tuesday 6-23-26
Deadlift
5-5-5-5-5
Monday 6-22-26
RX
On a 20:00 clock for total reps:
0:00-5:00:
200-m run
Max freestanding shoulder taps
5:00-10:00:
200-m run
Max skin-the-cats
10:00-15:00:
200-m run
Max L-sit pull-ups
15:00-20:00:
200-m run
Max deficit push-ups 4/2 inches