Monday 10-5-26

 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

 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

 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

 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