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

Monday 9-21-26

 Monday 9-21-26

OLY COMPLEX

Conditioning:

“TRU WOD 4”

1-2-3-4-5-6-7-8-9-10

Power Cleans

10-9-8-7-6-5-4-3-2-1

Lateral Burpees Over the Bar

*25 Double Unders between each set

Cap 16:00

BB (135/95)

Saturday 9-19-26

 Saturday 9-19-26

Teams of 3

Buy In: 15 15 Ft Rope Climbs

3 Rounds

10 Syncro DB Thrusters

20 Syncro DB Floor Press

30 Syncro DB Deadlifts

But Out: 15 15 Ft Rope Climbs

DB (50s/35s)

Cap 25:00

Friday 9-18-26

 Friday 9-18-26

Conditioning:

AMRAP 15

100 Ft DB Front Rack Carry

25 Ft DB Front Rack Walking Lunges

20 Alternating DB Snatches (50/35)

25 Ft DB Farmers Carry Walking Lunges

100 Ft DB Farmers Carry

DB (50s/35s)

Accessory Strength

Wednesday 9-16-26

 Wednesday 9-16-26

Teams of 2

AMRAP 25

20 Calorie Row

30 Plate Squat Press Outs

20 Calorie Row

30 Lateral Plate Hop Overs

20 Calorie Row

30 Plate Ground to Overhead

*Every 5:00, 20 Rotational Plate Passes

Plate (35/15)

Tuesday 9-15-26

 Tuesday 9-15-26

Conditioning:

On the 2:00 x 6

10 Box Step Ups

8 Box Dips

6 Box Get Overs

Box (24/20)

Accessory Strength