Wednesday 9-30-26

 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 9-29-28

 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

Monday 9-28-26

 Monday 9-28-26

Bench Press

Conditioning:

4 Rounds

20 Calorie Row

20 Wallballs (20/14)

Cap 12:00

Saturday 9-26-26

 Saturday 9-26-26

Teams of 2

AMRAP 6

3 Push-ups 

5 Chest to Bar Pull-ups 

7 Air Squats

Rest 2:00

AMRAP 6

2 Bar Muscle Ups

4 Lateral Jumps Over Parallette

6 Alternating Pistols

Rest 2:00

AMRAP 6 

1 Wall Walk

3 Burpees

5 Broad Jumps

Friday 9-25-26

 Friday 9-25-26

Conditioning:

4 Rounds

Work :30/Rest :30

Ski Erg Calories

Sled Push/Pull (250/205)

Toes to Bar

Sandbag Cleans (150/100)

Echo Bike Calories

Rest

*Score is total reps.

Accessory Strength

Wednesday 9-23-26

 Wednesday 9-23-26

Bench Press

TRU TEAM WOD 3

Teams of 2 

6 Rounds

15 WB

15 WB Sit-ups

15 WB Lunges

P1- Completes one full round

P2- Completes Deadlift Static Hold

*4 Syncro Burpee Penalty if bar is dropped

WB (20/14)

BB (185/135)

Cap 14:00

Tuesday 9-22-26

 Tuesday 9-22-26

Conditioning:

On the 5:00 x 4

500 Meter Row

6 Chest to Bar Pull-ups

12 Kettlebell Swings (53/35)

Skill EMOM x 9

Minute 1: 3-5 Bar Muscle Ups

Minute 2: 3-5 Wall Walks

Minute 3: Rest