Saturday 6-13-26

 Saturday 6-13-26

Teams of 5

“Waterfall” Style

AMRAP 18

7 Wallballs (25/16)

7 Sit-ups 

7 Hang Power Snatches (75/55)

7 Box Jump Overs (24/20)

7 Deadlifts (225/165)

Friday 6-12-26

Friday 6-12-26

Teams of 2

20 Rounds

1 Double DB Clean

2 Double DB Push Press

3 Double DB Box Step Overs

*After each partner completes a round, both hold :20 Plank

Cap 15:00

DB (50s/35s)

Box (24/20)

Bonus work:

4 Rounds

150 ft DB Farmers Carry 

10 V-ups 

Mobility Flow

Wednesday 6-10-26

 Wednesday 6-10-26

Front Squats

Conditioning:

400 Meter Run (start of each set)

20-15-10-5

Hand Release Push-ups 

Cap 15:00

Tuesday 6-9-26

 Tuesday 6-9-26

Plyometrics

Conditioning:

AMRAP 6

40 Double Unders

30 Alternating DB Snatches (50/35)

Rest 2:00

AMRAP 5

30 Double Unders

20 DB Deadlifts (50s/35s)

Rest 2:00

AMRAP 4

20 Double Unders

10 Alternating DB Burpee to Overhead (50/35)

Monday 6-8-26

 Monday 6-8-26

Strict Press and Push Press

Conditioning:

10 Rounds

7 Toes to Bar

7 Front Squats (95/65)

Cap 12:00

Saturday 6-6-26

 Saturday 6-6-26

Teams of 2

3 Rounds

40 Calorie Row

30 DB Deadlifts (50s/35s)

20 Box Get Overs (30/24)

10 Kickouts

Then…

400 Meter DB Farmers Carry (50s/35s)

Friday 6-5-26

 Friday 6-5-26

Plyometrics

Conditioning:

4 Rounds

Work :40/Rest :20

- Ski Erg Cals

- Sandbag Bear Hug Carry (150/100)

- Double Unders

- Rope Climbs

- Sled Push (250/205)

- Rest