Thursday 9-17-26
AMRAP 10:
30 AbMat sit-ups
15/10-cal row
Category: Uncategorized
Wednesday 9-16-26
Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks 135/95
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.
Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk
Tuesday 9-15-26
AMRAP 8:
Barbell back rack lunges (50 ft) 115/80
25 pull-ups
Barbell back rack lunges (50 ft)
25 chest-to-bar pull-ups
Barbell back rack lunges (50 ft)
Max bar muscle-ups
Monday 9-14-26
From 0:00-10:00:
1,600-m run for time
10:00-20:00:
Build to a 5-rep-max bench press
Sunday 9-13-26
AMRAP 21 with a partner:
20-cal row
40 toes-to-bars
60 double-unders
– Share the work as desired.
– Every 3:00, starting at :00, both partners stop and perform 20 reverse lunges
Saturday 9-12-26
AMRAP 12:
2 wall walks
2 legless rope climbs
– Add 1 wall walk every round
Friday 9-11-26
”Andi”
100 hang power snatches
65/45
100 push presses
100 sumo deadlift high pulls
100 front squats
Thursday 9-10-26
10 x 2:00 rounds:
250/200 m row
– Rest the remainder of each interval
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.
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