Saturday 10-17-26
4 rounds for time of:
25 deadlifts 185/125
25 push-ups
Friday 10-16-26
5 rounds for time of:
400-m run
15 overhead squats 95/65
Thursday 10-15-26
4 rounds for reps:
3:00 row for cals
2:00 DB Turkish get-ups (25/35 lb)
1:00 hollow rocks
Wednesday 10-14-26
50 strict pull-ups
– Every 10 reps, complete 10 barbell front-rack walking lunges 185/125
Tuesday 10-13-26
20 rounds for time of:
21 double-unders
7 burpees
– At 0:00 and 10:00, complete a 500-m row.
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