Wednesday 7-1-26

 Wednesday 7-1-26

Strict Press and Push Press

Conditioning:

AMRAP 10

300 Meter Row

7 Burpee Box Jump Overs (24/20)

Tuesday 6-30-26

 Tuesday 6-30-26

Plyometrics 

Conditioning:

2 Rounds

600 Meter Run

18 Box Step Ups (24/20)

18 Sit-ups

400 Meter Run

12 Box Step Ups (24/20)

12 Sit-ups

200 Meter Run

6 Box Step Ups (24/20)

6 Sit-ups

Cap 20:00

Monday 6-29-26

 Monday 6-29-26

Front Squat

Conditioning:

On the 1:00 x 3

6 Hang Power Cleans (95/65)

4 Thrusters (95/65)

Rest 2:00

On the 1:00 x 3

5 Hang Power Cleans (125/85)

3 Thrusters (125/85)

Rest 2:00

On the 1:00 x 3

4 Hang Power Cleans (155/105)

2 Thrusters (155/105)

Saturday 6-27-26

 Saturday 6-27-26

Teams of 2

AMRAP 5

3 Chest to Bar Pull-ups

4 Box Jumps (30/24)

5 Toes to Bar

Rest 2:00

AMRAP 5

3 Alternating DB Clean and Jerks (65/50)

4 Box Jumps Overs (24/20)

5 Alternating DB Snatches (65/50)

Rest 2:00

AMRAP 5

3 V-ups

4 DB Box Step Overs (24/20)(65/50)

5 DB Deadlifts (65s/50s)

Friday 6-26-26

 Friday 6-26-26

Skill: Double Unders

Conditioning:

On the 3:30 x 5

200 Meter Run 

10 Single Arm KB Overhead Squats

10 KB Reverse Goblet Lunges

KB (70/53)

Wednesday 6-24-26

 Wednesday 6-24-26

Front Squats

Conditioning:

Teams of 2

AMRAP 18

40 Calorie Row

30 DB Thrusters (50s/35s)

20 Kickouts

10 DB Burpee to Overhead (50s/35s)

Tuesday 6-23-26

 Tuesday 6-23-26

Lat Strength

Conditioning:

AMRAP 5

3 - 6 - 9 …

Toes to Bar

Burpees

Rest 2:00

AMRAP 5

3 - 6 - 9 …

Strict Pull-ups

Box Jumps (24/20)

Rest 2:00

AMRAP 5

3 - 6 - 9 …

Tuck-ups 

Push-ups

Monday 6-22-26

 Monday 6-22-26

Pressing

Conditioning:

EMOM x 12

1): 10 Deadlifts (65%)

2): 20 Wallballs (20/14)

3): 40 Double Unders

4): Rest

Saturday 6-20-26

 Saturday 6-20-26

Teams of 2

AMRAP 24

20 KB Goblet Box Step Overs 

20 KB Russian Twists

400  Ft Sandbag Carry

*Every 4:00, complete 20 Mountain Climbers

KB (53/35)

Box (24/20)

Sandbag (150/100)

Friday 6-19-26

 Friday 6-19-26

Plyometrics

Conditioning:

AMRAP 20

Buy In: 1,000 Meter Row

30 DB Thrusters

30 V-ups

30 DB Deadlifts

30 Air Squats

DB (50s/35s)

Wednesday 6-17-26

 Wednesday 6-17-26

Strict Press and Push Press

Conditioning:

On the 1:30 x 5

5 Hang Power Cleans

6 Alternating Front Rack  Lunges

7 Lateral Burpees Over the Bar

BB (135/95)

Tuesday 6-16-26

 Tuesday 6-16-26

Conditioning:

3 Rounds

400 Meter Run

10 Push-ups 

10 KB High Pulls (53/35)

200 Meter Run

10 Push-ups 

10 KB High Pulls (53/35)

Cap 18:00

Core Blast:

Landmine Core Movements

Monday 6-15-26

 Monday 6-15-26

Front Squats

Conditioning:

AMRAP 8

2 Wall Walks

4 Toes to Bar

6 Chest to Bar Pull-ups/3 Bar Muscle Ups

Saturday 6-13-26

 Saturday 6-13-26

Teams of 5

“Waterfall” Style

AMRAP 18

7 Wallballs (25/16)

7 Sit-ups 

7 Hang Power Snatches (75/55)

7 Box Jump Overs (24/20)

7 Deadlifts (225/165)

Friday 6-12-26

Friday 6-12-26

Teams of 2

20 Rounds

1 Double DB Clean

2 Double DB Push Press

3 Double DB Box Step Overs

*After each partner completes a round, both hold :20 Plank

Cap 15:00

DB (50s/35s)

Box (24/20)

Bonus work:

4 Rounds

150 ft DB Farmers Carry 

10 V-ups 

Mobility Flow

Wednesday 6-10-26

 Wednesday 6-10-26

Front Squats

Conditioning:

400 Meter Run (start of each set)

20-15-10-5

Hand Release Push-ups 

Cap 15:00

Tuesday 6-9-26

 Tuesday 6-9-26

Plyometrics

Conditioning:

AMRAP 6

40 Double Unders

30 Alternating DB Snatches (50/35)

Rest 2:00

AMRAP 5

30 Double Unders

20 DB Deadlifts (50s/35s)

Rest 2:00

AMRAP 4

20 Double Unders

10 Alternating DB Burpee to Overhead (50/35)

Monday 6-8-26

 Monday 6-8-26

Strict Press and Push Press

Conditioning:

10 Rounds

7 Toes to Bar

7 Front Squats (95/65)

Cap 12:00

Saturday 6-6-26

 Saturday 6-6-26

Teams of 2

3 Rounds

40 Calorie Row

30 DB Deadlifts (50s/35s)

20 Box Get Overs (30/24)

10 Kickouts

Then…

400 Meter DB Farmers Carry (50s/35s)

Friday 6-5-26

 Friday 6-5-26

Plyometrics

Conditioning:

4 Rounds

Work :40/Rest :20

- Ski Erg Cals

- Sandbag Bear Hug Carry (150/100)

- Double Unders

- Rope Climbs

- Sled Push (250/205)

- Rest

Wednesday 6-3-26

 Wednesday 6-3-26

Strict Press and Push Press

Conditioning:

AMRAP 12

Buy In: 50 Box Jumps (24/20)

100 Meter Run

10 Right Arm Russian Kettlebell Swings

10 Left Arm Russian Kettlebell Swings

KB (35/26)

Tuesday 6-2-26

 Tuesday 6-2-26

Compression Strength

Conditioning:

AMRAP 20

200 Meter WB Run (20/14)

200 Meter Run

20 Overhead WB Lunges (20/14)

Rest 1:00 after each round