Monday 7-13-26
3 rounds for time:
20 DB box step-ups 50/35 20/20 in
400-m run
– Use two dumbbells.
– Wear a weight vest 20/14
Sunday 7-12-26
AMRAP 15:
15/11-cal row
10 strict handstand push-ups
5 hang power cleans 185/125
Saturday 7-11-26
RX
For time, partitioned any way:
40 muscle-ups
80-cal row
120 wall-ball shots 20/14
– 20:00 time cap.
Friday 7-10-26
AMRAP 10:
3 burpee box jump-overs 24/20
3 deadlifts 225/155
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc …
Thursday 7-9-26
For time:
1,500-m row
150 double-unders
2,400-m run
Wednesday 7-8-26
5 rounds for time:
15 push presses 155/105
20 toes-to-bars
Tuesday 7-7-26
On a 20:00 clock:
Build to a 3-rep-max front squat
Monday 7-6-26
15 power snatches 135/95
5 rope climbs
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
Sunday 7-5-26
The gym is closed for Independence Day. See you tomorrow.
Saturday 7-4-26
The gym will be closed today and tomorrow. See you Monday!