Tuesday 6-2-26
1,000-m run
200-m row
800-m run
400-m row
600-m run
600-m row
400-m run
800-m row
200-m run
1,000-m row
Monday 6-1-26
4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs 24/20
9 squat cleans 135/95
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs
Sunday 5-31-26
partner “Weston”
5 rounds for time with a partner of:
1,000-m row
200-m DB farmers carry 50/35
50-m single-DB waiters walk, right arm
50-m single-DB waiters walk, left arm
– One partner works at a time
Saturday 5-30-26
AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans 155/105
– One person works at a time
Friday 5-29-26
3 rounds for time of:
5 rope climbs
25 back squats 185/125
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.