Friday 4-17-26
4 rounds
400-m run
25 pull-ups
25 hand-release push-ups
4 deadlifts 225/185
Thursday 4-16-26
AMRAP 14:
500/400m row
15 KB goblet squats 53/35
:30 L-sit hold
Wednesday 4-15-26
15 power snatches 115/75
30/24cal row
15 power snatches
Tuesday 4-14-26
10 rounds for time:
2 rope climbs
15 AbMat sit-ups
25 double-unders
Monday 4-13-26
Hang squat clean
2-2-2-2-2-2-2
Sunday 4-12-26
5 x 2:00 rounds:
20/15 cal row
Max handstand push-ups
– Rest 1:00 between rounds
Saturday 4-11-26
For time with a partner:
50-cal row
30 muscle-ups
50-cal row
20 muscle-ups
50-cal row
10 muscle-ups
– Trade off as desired.
Friday 4-10-26
5 rounds for time of:
400-m run
30 box jumps 24/10
30 wall-ball shots 20/14
Thursday 4-9-26
27-21-15-9 reps for time:
Hang power cleans 95/65
Toes-to-bars
Wednesday 4-8-26
For load:
Front squat
3-3-3-3-3