Wednesday 10-7-26
3 rounds for time:
50 lunges
200-m DB farmers carry 70/50
Category: Uncategorized
Tuesday 10-6-26
1,600-m run
100 sit-ups
100 good mornings 45/35
1,600-m run
– Partition the sit-ups and back extensions any way.
Monday 10-5-26
”Fran”
21-15-9 reps for time:
Thrusters 95/65
Pull-ups
Sunday 10-4-26
Odd object carry (250 ft) 70/50
:50 L-sit hold
Odd object carry (200 ft)
:40 L-sit hold
Odd object carry (150 ft)
:30 L-sit hold
Odd object carry (100 ft)
:20 L-sit hold
Odd object carry (50 ft)
:10 L-sit hold
Saturday 10-3-26
AMRAP 16 with a partner:
1 deadlift 315/225
1 bar muscle-up
2 deadlifts
2 bar muscle-ups
3 deadlifts
3 bar muscle-ups
– Continue to add one rep each round.
– Partners can split reps any way.
Friday 10-2-26
21-15-9 reps for time of:
Strict pull-ups
Overhead squats 135/95
Thursday 10-1-26
AMRAP 2:
12/15-cal row
10 double-DB box step-ups (20/20 in) 50/35
Max single-unders
1:00 rest
AMRAP 2:
12/15-cal row
10 double-DB box step-ups
Max crossovers
1:00 rest
AMRAP 2:
12/15-cal row
10 double-DB box step-ups
Max double-unders
1:00 rest
AMRAP 2:
12/15-cal row
10 double-DB box step-ups
Max triple-unders
Wednesday 9-30-26
Snatch
1-1-1-1-1
Clean and Jerk
1-1-1-1-1
Tuesday 9-29-26
7 rounds for time:
7 thrusters 95/65
7 sumo deadlift high pulls 95/65
7 handstand push-ups
Monday 9-28-26
Every 6:00 for 6 rounds:
800-m run
– Score is total time for all 6 runs added together