Friday 6-12-26
AMRAP 30:
400-m plate carry (45/45 lb)
5 deadlifts
10 strict toes-to-bars
– Start moderate-to-heavy and increase deadlift load as mechanics and consistency allow.
Thursday 6-11-26
For time:
30 ring muscle-ups
Wednesday 6-10-26
6 rounds, each for time:
400-m run
– Rest 1:30 between rounds.
– Log each round; score is total run time.
Tuesday 6-9-26
”NARF”
On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters 95/65
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.
Monday 6-8-26
For time:
100 overhead squats 135/95
– Every 1:00 starting at :00, perform 15 double-unders.
– No racks. The bar comes from the floor.
Sunday 6-7-26
For time with a partner:
60-50-40-30-20
Sumo deadlift high-pulls 75/55
150-120-90-60-30
Handstand walk feet
— Split the work as desired
Saturday 6-6-26
On a 2:30 clock:
20 front squats 95/65
12 burpees over the bar
On a 2:30 clock:
16 front squats 135/95
12 burpees over the bar
On a 2:30 clock:
12 front squats 185/125
12 burpees over the bar
On a 2:30 clock:
8 front squats 205/135
12 burpees over the bar
On …
Friday 6-5-26
For time:
6 rope climbs
6 DB farmers carry shuttles 70/50
21 DB deadlifts 70/50
21-cal row
4 rope climbs
4 DB farmers carry shuttles
15 DB deadlifts
15-cal row
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal row
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.
Thursday 6-4-26
3 rounds for time:
30 wall-ball shots 20/14
90 double-unders
Wednesday 6-3-26
AMRAP 7:
1-2-3-4-5, etc.
Strict pull-ups
Push presses 155/105