Saturday 4-4-26
For time:
21-18-15-12-9
L-sit pull-ups
42-36-30-24-18
Thrusters 45/35
Friday 4-3-26
8 rounds for time:
5 box jump-overs 30/24
5 hang power cleans 225/155
Thursday 4-2-26
For time:
1,000-m row
50 toes-to-bars
500-m row
25 toes-to-bars
Wednesday 4-1-26
Push presses
3-2-2-1-1-1
Tuesday 3-31-26
3 rounds for time:
400-m run
30 KB snatches 53/35
20 KB swings 53/35
Monday 3-30-26
For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges
– Each Tabata is 8 rounds of :20 of work and :10 of rest.
Sunday 3-29-26
1,000-m row
30 clean and jerks 135/95
1,000-m row
30 strict handstand push-ups
Time cap: 20 minutes
Saturday 3-28-26
3 rounds of:
50 double-unders
10 deadlifts 225/155
2 rounds of:
50 double-unders
10 deadlifts 275/185
1 round of:
50 double-unders
10 deadlifts 315/225
Time cap: 12 minutes
Friday 3-27-26
For time, completed anyhow:
80 DB hang squat cleans 50/35
40 bar muscle-ups
– Use two dumbbells.
Time cap: 15 minutes
Thursday 3-26-26
For time:
10 shuttle runs
20 overhead squats 115/80
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Time cap: 12 minutes