Wednesday 10-7-26
Conditioning:
Teams of 2
AMRAP 15
50 Double Unders
20 Syncro Hang DB Cleans (50s/35s)
15 Syncro DB Goblet Squats (50/35)
10 Syncro Single Arm DB Burpee to Overhead (50/35)
Rest 3:00
AMRAP 10
5 Push-ups
10 Alternating Reverse Lunges
*P1- Completes full round
*P2- DB Farmers Hold (50s/35s)
Tuesday 10-6-26
Conditioning:
AMRAP 15
300 Meter Row
9 Burpees Over the Erg
15 Wallballs (20/14)
21 Kettlebell Swings (53/35)
Core Blast!
10-8-6-4-2
WB Russian Twists
WB Sit-ups
WB (20/14)
Cap 5:00
Monday 10-5-26
Bench Press
Conditioning:
EMOM x 16
Minute 1: 15 Box Jump Overs (24/20)
Minute 2: :30 Double KB Farmers Hold (70s/53s)
Minute 3: 15 Toes to Bar
Minute 4: Rest
Saturday 10-3-26
Teams of 2
AMRAP 12
12 Power Cleans (155/105)
8 Syncro Push-ups
6 Syncro Toes to Bar
4 Wall Walks
Rest 3:00
Take 8:00 to find a Heavy Deadlift
Friday 10-2-26
Conditioning:
TRU WOD 1
AMRAP 7
Buy In:
500 Meter Row
5 Chest to Bar Pull-ups
10 Kettlebell Swings
15 KB Goblet Squats
KB (53/35)
Skill:
Rope Climbs or Handstand Walk
Wednesday 9-30-26
Conditioning:
EMOM x 16
Minute 1: 10 Burpees Over the Bar
Minute 2: 40 Double Unders
Minute 3: 16 Wallball Sit-ups (20/14)
Minute 4: 16 Overhead Wallball Lunges (20/14)
Accessory Strength:
Seated KB Strict Press
KB Cyclists Squats
Tuesday 9-29-26
Conditioning:
AMRAP 25
5 Shuttle Runs
10 Box Jumps (24/20)
15 DB Clean and Jerks (50s/35s)
20 V-ups
*Each round, add 5 Shuttle Runs
Mobility Flow
