Monday 10-12-26
Every 5:00 x 5 sets:
5 push jerks
:30 rest
100-m run
– Score is heaviest load lifted and slowest run effort
Sunday 10-11-26
10 rounds for time, with a partner:
8 knees-to-elbows
8 box jumps 30/24
– Partners alternate rounds
Saturday 10-10-26
Back squat
7-7-7-7-7
Friday 10-9-26
500/400m row
30 power cleans 135/95
15 pull-ups
1000/800m row
15 pull-ups
30 power cleans 135/95
500/400m row
Thursday 10-8-26
3 rounds for time of:
30 burpees
:30 hold top of ring dip
:30 hold bottom of ring dip
:30 hold top of false-grip ring row
:30 hold bottom of false-grip ring row
Wednesday 10-7-26
3 rounds for time:
50 lunges
200-m DB farmers carry 70/50
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.