Tuesday 9-1-26
Front squat
3-3-3-2-2-1-1
Monday’s 8-31-26
”Fight gone bad”
3 rounds for reps:
1:00 wall-ball shots 20/14
1:00 sumo deadlift high pulls 75/55
1:00 box jumps (20 in)
1:00 push presses 75/55
1:00 row for calories
– Rest 1:00 between rounds
Sunday 8-30-26
21 power cleans 135/95
21 high-ring dips
15 power cleans 185/125
15 high-ring dips
9 power cleans 225/155
9 high-ring dips
– Perform a muscle-up to get to the high rings before beginning each set of dips and again anytime you need to break the reps.
Saturday 8-29-26
For time with a partner:
40 shuttle runs
20 walking lunge shuttles
100 toes-to-bars
– Each shuttle is 25 ft down and back.
– Complete the work in any order. One partner works at a time.
Friday 8-28-26
2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches 50/35
Thursday 8-27-26
For time:
400-m farmers carry 50/35
right into …
10 rounds:
5 burpees
1 rope climb
Wednesday 8-26-26
3 rounds for time:
750/600m row
50 AbMat sit-ups
25 box jump-overs 30/24
Tuesday 8-25-26
2 rounds for total reps:
On a 3:00 clock:
400-m run
Max chest-to-bar pull-ups
1:00 rest
On a 3:00 clock:
400-m run
Max handstand push-ups
1:00 rest
On a 3:00 clock:
400-m run
Max DB goblet squats 50/35
1:00 rest
Monday 8-24-26
Snatch
2-2-2-2-2-2-2
Sunday 8-23-26
AMRAP 20:
25 wall-ball shots 20/14
15/10 cal row
5 wall walks