Wednesday 9-9-26
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
Category: Uncategorized
Tuesday 9-8-26
800-m run
42 Russian KB swings 70/53
21 KB goblet squats 70/53
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run
Monday 9-7-26
Reminder: 10:00am only for Labor Day
Every 3:00 for 5 sets:
5 push presses
Sunday 9-6-26
Every 2:00 for 10 sets:
5 strict pull-ups
50m odd object carry 70/50
Saturday 9-5-26
5 rounds for time of:
200-m run
20 air squats
20 push-ups
20 lunges
Friday 9-4-26
21-15-9 reps for time of:
Clean and jerks 95/65
Row for calories
– Women perform 15-12-9 calories
Thursday 9-3-26
50 single-arm DB overhead squats 50/35
50 single-DB step-overs 50/35 24/20
150 double-unders
25 single-arm DB overhead squats
25 single-DB step-overs
75 double-unders
Wednesday 9-2-26
AMRAP 10:
50 burpee pull-ups
75 KB swings 53/35
Max burpee pull-ups in the remaining time
– Pull-up bar is 6 inches above fingertips with arms extended overhead.
– Score is the number of burpee pull-ups completed at the end of the workout.
Tuesday 9-1-26
Front squat
3-3-3-2-2-1-1
Monday’s 8-31-26
”Fight gone bad”
3 rounds for reps:
1:00 wall-ball shots 20/14
1:00 sumo deadlift high pulls 75/55
1:00 box jumps (20 in)
1:00 push presses 75/55
1:00 row for calories
– Rest 1:00 between rounds