Monday

9/14/2026

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4 Rounds of

3:00 On / 3:00 Off: 

20/16 Cal. Row

12 Overhead Squats (95/65lb)

12 Toes to Bars

 

*Record your least time left

 

Tuesday

9/15/2026

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I. Accessory 

Core & Knee Adductors

Coach's Choice

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II. Workout of the Day

5 Rounds For Time: 

(Time cap: 15 min)

7 Wall Walks 

20 Dual-Dumbbell Front Squats (50/35lb x2) 

 

  

 

Wednesday

9/16/2026

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I. Strict Pull Ups

5x10 

 

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II. Workout of the Day 

In Threes,

In Waterfall Style,

18 Minute AMRAP:

2 Rope Climbs 

8+6 Push Presses & Push Jerks (115/75lb)

60 Double Unders 

 

Thursday

9/17/2026

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For Time: 

(Time cap: 24 min)

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Cash-in: 1km Run 

 

3 Rounds of:

20 Wall Ball Shots (30/20lb)

10 Burpee Box Jumps (24/20in)

 

Cash-out: 1km Run

 

Friday

9/18/2026

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I. Bench Press

8-6-6 warm up ramp sets

3x5 @ RPE 7

3x3 @ RPE 8-9

 

II. Workout of the Day 

12 Minute AMRAP: 

8 Strict Handstand Push Ups 

12 Dual Dumbbell Box Step Overs (50/35lb x2, 24/20in)

16 Handstand Push Ups 

24 Kettlebell Swings 

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Saturday

9/19/2026

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In Pairs,

 

For Time:

(Time cap: 30 min)

 

350m Run 

14 Muscle Ups 

40 Power Cleans (115/75lb)

 

350m Run

12 Muscle Ups 

30 Power Cleans (135/95lb)  

 

350m Run

10 Muscle Ups 

20 Squat Cleans (155/115lb)

 

350m Run

8 Muscle Ups 

10 Squat Cleans (185/135lb)

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Sunday

9/20/2026

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9AM Run