Monday 3-30-26
For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges
– Each Tabata is 8 rounds of :20 of work and :10 of rest.
Sunday 3-29-26
1,000-m row
30 clean and jerks 135/95
1,000-m row
30 strict handstand push-ups
Time cap: 20 minutes
Saturday 3-28-26
3 rounds of:
50 double-unders
10 deadlifts 225/155
2 rounds of:
50 double-unders
10 deadlifts 275/185
1 round of:
50 double-unders
10 deadlifts 315/225
Time cap: 12 minutes
Friday 3-27-26
For time, completed anyhow:
80 DB hang squat cleans 50/35
40 bar muscle-ups
– Use two dumbbells.
Time cap: 15 minutes
Thursday 3-26-26
For time:
10 shuttle runs
20 overhead squats 115/80
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Time cap: 12 minutes
Wednesday 3-25-26
5 rounds for time:
2 rope climbs to
15 GHD sit-ups
20 box jumps 24/20
– Step down from the box
Tuesday 3-24-26
4 rounds for time:
800-m run
– Rest 3:00 between rounds
Monday 3-23-26
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
Sunday 3-22-26
AMRAP 15:
5 back squats 205/135
200-m run
Saturday 3-21-26
2 rounds for time with a partner:
20 shuttle runs
75 toes-to-bars
20 shuttle runs
50 strict pull-ups
20 shuttle runs
– Share the work as desired.
– 1 shuttle run is 25 ft out and back.