Tuesday 8-26-25
AMRAP 5
4 Push-ups
6 Box Jumps (24/20)
8 V-ups
Rest 2:00
AMRAP 5
8 Box Dips (24/20)
10 Alternating Reverse Lunges
12 AbMat Sit-ups
Rest 2:00
AMRAP 5
12 Plank Shoulder Taps
14 Air Squats
16 Criss Cross Mountain Climbers
Accessory Strength:
Teams of 2
Mixed Grip DB Carry
Plank
Monday 8-25-25
5 Rounds
Work :30/Rest :30
- Row Calorie
- Kettlebell Box Step Ups
- Single Arm Russian Kettlebell Swings
- Single Arm KB Front Squats
KB (53/35)
Box (25/20)
Accessory Strength:
AMRAP 3
Strict Pull-ups
Rest 3:00
Then accumulate…
:30 Hollow Hang
:15 Chin Over Bar Hollow Hang
:15 Elbow 90 degree Hollow Hang
Saturday 8-23-25
Teams of 3-5
“Waterfall” Style
5 Rounds
1 15 Ft Rope Climb
5 Box Jumps (30/24)
10 KB Deadlifts (70s/53s)
5 Sandbag Squats (100/75)
10 Medball Sit-ups (30/20)
Friday 8-22-25
On the :30 x 20 (One movement per :30)
1 Snatch
2 Clean and Jerks
3 Front Squats
4 Rest
BB (135/95)
1 Mile Run
Wednesday 8-20-25
Conditioning:
On the 4:00 x 5
15/12 Calorie Row
12 Box Jump Overs (24/20)
12 Alternating DB Snatches (50/35)
Accessory Strength:
DB Chainsaw Rows
Crush Grip DB Bicep Curls
Crush Grip DB Tricep Extensions
Tuesday 8-19-25
Conditioning:
AMRAP 20
50 Double Unders
40 Lunges
30 Sit-ups
20 Pull-ups
10 Push-ups
Core Tabata:
4 Rounds
Right Side Plank Oblique Crunch
Left Side Plank Oblique Crunch
Right Arm Plank
Left Arm Plank
Monday 8-18-25
AMRAP 6
2 Wall Walks
:15 Hollow Hang
10 Toes to Bar
Conditioning:
4 Rounds
600 Meter Run
8 DB Deadlifts
8 DB Shoulder to Overhead
8 DB Front Squats
DB (50s/35s)
Cap 20:00
