Saturday 8-22-26
For time:
:30 L-sit hold
20 deadlifts 315/225
:30 L-sit hold
40 bar-facing burpees
:30 L-sit hold
20 deadlifts
:30 L-sit hold
Friday 8-21-26
For total reps:
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max power snatches (95/135 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max overhead squats (95/135 lb)
2:00 rest
AMRAP 4:
10 shuttle runs
21 toes-to-bars
Max squat snatches (95/135 lb)
– Tiebreak is total power snatch reps.
– 1 shuttle is 25 ft down …
Thursday 8-20-26
Split jerk
1-1-1-1-1-1-1
Wednesday 8-19-26
3 rounds for time:
30 abmat sit-ups
30 med-ball box step-ups 24/20 20/14
400-m med-ball run
Tuesday 8-18-26
21-18-15-12-9 reps for time of:
DB bench presses 50/35
Hand-release push-ups
– Use two dumbbells.
Monday 8-17-26
For time:
50 pull-ups
50 hang squat cleans 95/65
50-cal row
Sunday 8-16-26
1:00 double-unders
1:00 snatches 185/125
2:00 double-unders
2:00 snatches
3:00 double-unders
3:00 snatches
– Power or squat snatch.
Saturday 8-15-26
LGOP(Little groups of paratroopers)
For time, in teams of 2-4:
1,940-m run (together)
250 air squats (split reps)
48 burpees (split reps)
509-m run with one plate (together, share the plate) 45/35
101 push presses 115/75(split reps)
11 pull-ups (each athlete)
82 power cleans 115/75(split reps)
Friday 8-14-26
”CrossFit total”
1rep max
back squat
strict press
deadlift
Thursday 8-13-26
3 rounds for time:
30 toes-to-bars
3 rope climbs
30/24 cal row