Sunday 9-27-26
4 rounds for time:
100-m walking lunge
25 ring dips
Category: Uncategorized
Saturday 9-26-26
AMRAP 5:
Partner 1: Max DB deadlifts (50/70 lb)
Partner 2: Pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch as needed.
– Use two dumbbells.
Rest 2:00
AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (50/70 lb)
– Only accumulate toes-to-bars when partner is …
Friday 9-25-26
AMRAP 20:
Handstand walk (30 ft)
250-m row
3 L-sit ring muscle-ups
250-m row
– L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead; the rep finishes when the arms are fully locked out with extension …
Thursday 9-24-26
7 sets for load:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase load each set.
Wednesday 9-23-26
On a 15:00 clock:
100 burpees
Max shuttle box jump-overs in the remaining time (20/24 in)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
– Mark two lines 10 ft apart and place the box in the middle.
– 1 rep = start standing behind the first marked line, move to …
Tuesday 9-22-26
“SCAREDY O’CONNOR”
3 rounds for time:
15 thrusters 95/65
15 pull-ups
400-m run
Monday 9-21-26
“Grace”
30 clean and jerks 135/95
Sunday 9-20-26
100 double-unders
50 alternating DB snatches 50/35
100 double-unders
– 5:00 time cap.
Saturday 9-19-26
AMRAP 20 with a partner:
Max-cal row
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.
Friday 9-18-26
For time:
50 wall-ball shots 20/14
50 box jump-overs 24/20
50 wall-ball shots
50 med-ball box step-overs 24/20
50 wall-ball shots
50 lateral burpee box jump-overs 24/20
– 25:00 time cap.