Wednesday 8-5-26
Power clean
3-3-3-3-3
Tuesday 8-4-26
50 double-unders
50 AbMat sit-ups
5 strict muscle-ups
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up
Monday 8-3-26
3 rounds for time:
800-m run
15 overhead squats 155/105
Sunday 8-2-26
AMRAP 16:
6 pullups
4 power snatches 155/105
– Add 1 power snatch every round until time runs out.
Saturday 8-1-26
5 rounds for time with a partner:
20 DB hang power cleans 50/35
20 DB push presses
200-m DB farmers carry
– Share the work as desired.
– Use two dumbbells.
Friday 7-31-26
2 ring muscle-ups
2 back squats 225/155
4 ring muscle-ups
4 back squats
6 ring muscle-ups
6 back squats
8 ring muscle-ups
8 back squats
6 ring muscle-ups
6 back squats
4 ring muscle-ups
4 back squats
2 ring muscle-ups
2 back squats
Thursday 7-30-26
AMRAP 12:
24 double-unders
12 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps 30/24
– Pick up wherever you left off before each set of box jumps.
Wednesday 7-29-26
5 x 3:00 rounds for reps:
20/15 cal row
20 alternating hang DB snatches 50/35
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Tuesday 7-28-26
”Linda”
RX
10-9-8-7-6-5-4-3-2-1 reps for time:
1.5 x bodyweight deadlift
1 x bodyweight bench press
.75 x bodyweight squat clean
Monday 7-27-26
2 rounds, each for time:
1,600-m run
– Check your time and rest exactly that amount of time before starting the second round.
– Everyone must start Round 2 by the 22:00 mark.