Sunday 5-24-26
Rest day
If you’re planning on doing “Murph” on Monday, use this day to hydrate and do some light stretching.
**IMPORTANT**
Please arrive early to warm up, heats will begin exactly at the top of each hour.
Saturday 5-23-26
AMRAP 15:
100-m DB suitcase carry 50/35
10 shuttle runs
30 alternating DB hang snatches
– Shuttle run is 25 ft out and back.
Friday 5-22-26
5 sets for load:
5 shoulder presses + 5 push presses + 5 push jerks
– No rest between movements
Thursday 5-21-26
AMRAP 12:
200-m run
8 hang squat cleans 115/75
4 wall walks
Wednesday 5-20-26
** No 6:20 pm classes
6 rounds for time:
24 KB swings 53/35
12 burpees to a target
– Burpee target is 6 inches above fingertips with arms overhead.
Tuesday 5-19-26
6 x 1:30 rounds:
20 single-leg squats
Max-cal row
– Rest 1:30 between rounds
Monday 5-18-26
For time:
10 deadlifts 275/185
20 pull-ups
30 wall-ball shots 20/14
40 box jumps 24/20
1,000-m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts
Sunday 5-17-26
300 calories on any machine
or
5,000-m run
Saturday 5-16-26
5 x 3:00 AMRAP
1 rope climb
9 thrusters 95/65
– Rest 3:00 between each AMRAP.
– Start each round where you left off.
Friday 5-15-26
5 rounds for time:
30/22 cal row
20 sumo deadlift high pulls 95/65
15 knees-to-elbows