Wednesday 5-6-26
Conditioning:
On the 5:00 x 5
20 Single Unders
15 Double KB Deadlifts (53s/35s)
20 Crossovers
15 Double KB Clean and Jerks (53s/35s)
20 Double Unders
Accessory Strength:
Split Squats
V-up Holds
Single Leg Pike Leg Lifts
Tuesday, May 5, 2026
Monday, May 4, 2026
Tuesday 5-5-26
Tuesday 5-5-26
Skill: Bar Muscle Up
Conditioning:
1-2-3-2-1
Wall Walks
10-20-30-20-10
Row Calories
Cap 20:00
Sunday, May 3, 2026
Monday 5-4-26
Monday 5-4-26
Bodyweight Test:
AMRAP 2
Pull-ups
Rest 2:00
AMRAP 2
Push-ups
Rest 2:00
AMRAP 2
Sit-ups
Conditioning:
AMRAP 8
200 Meter Run
15 Air Squats
Friday, May 1, 2026
Saturday 5-2-26
Saturday 5-2-26
“Waterfall”
Teams of 4-6
AMRAP 20
8/6 Ski Erg Calories
6 Burpees
8 Single Arm KB Overhead Squats (53/35)
10 KB High Pulls (70/53)
10/8 Echo Bike Calories
Thursday, April 30, 2026
Friday 5-1-26
Friday 5-1-26
Complex:
1 Hang Clean
1 Power Clean
1 Shoulder to Overhead
Conditioning:
Age Group 50-54 Semi Final Event #3
6 Rounds
9 Deadlifts
6 Power Cleans
3 Shoulder to Overhead
BB (185/135)
Cap 12:00
Tuesday, April 28, 2026
Wednesday 4-29-26
Wednesday 4-29-26
Bench Press
Conditioning:
4 Rounds
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Double DB Hang Clean and Jerks (50s/35s)
Cap 15:00
Monday, April 27, 2026
Tuesday 4-28-26
Tuesday 4-28-26
Teams of 2
AMRAP 20
20 Calorie Row
30 Lateral Jumps Over Erg
20 Calorie Row
30 Push-ups
20 Calorie Row
30 Sit-ups
20 Calorie Row
30 Air Squats
Accessory Pulling Strength
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