Tap a highlighted day to see that workout.
Monday
May 18, 2026
SPRINT
MURPH PREP
4x Rounds*
400m Run
2x Rounds
5x Pull-ups
10x Push-ups
15x Air Squats
L1/L2 = Ring Rows for Pull-ups / 200m for 400m
Tuesday
May 19, 2026
STRENGTH & POWER
Murph Prep
4x Rounds
400m Run
2x Rounds
5x Pull-ups
10x Push-ups
15x Air Squats
L1/L2 = Ring Rows for Pull-ups / 200m for 400m
Wednesday
May 20, 2026
CIRCUIT
WOD
Circuit — 5x5 | 1:00 Work
1x ROW #max-cals
2x Goblet Squat #AHAP
3x Echo Bike #max-cals
4x KB Front Rack Reverse Lunges #AHAP
5x Wall Balls 20/14#
Thursday
May 21, 2026
LIFT & MOVE
STRENGTH
4x10 Superset:
DB Bench Press #AHAP
DB Bent Over Row #AHAP
rest 90 sec between supersets
WOD
20:00 AMRAP
2x KB Rows (10 each arm)
2x KB Lunge Press (8 each side)
10x KB Russian Swings #AHAP
2x KB Clean & Press (5 each arm)
Then 1000m Row
Friday
May 22, 2026
SPRINT
STRENGTH
Hang Power Snatch — 5x3 #build-to-heavy
rest 90 sec between sets
WOD
Manmakers
For Time — 12:00 CAP
5 Rounds:
5x Man Makers #AHAP
10x Box Jumps 24\"/20\"
Monday
May 25, 2026
LIFT & MOVE
STRENGTH
KB/DB Thrusters — 5x5 #AHAP
4x Rounds For Time
400m Run
10x Walking Lunges
7x Pull-ups
7x Burpees
7x Push-ups
Tuesday
May 26, 2026
STRENGTH & POWER
STRENGTH
Back Squat — 4x10 #light-moderate
tempo 3-1-1, rest 90 sec
WOD
For Time — 15:00 CAP
21x Thrusters #barbell
400m Run
15x Thrusters #barbell
400m Run
9x Thrusters #barbell
400m Run
Wednesday
May 27, 2026
CIRCUIT
WOD
Circuit — 5x5 | 1:00 Work
1x ROW #max-cals
2x Echo Bike #max-cals
3x DB Hang Clean & Jerk #AHAP #6x-alt-arms
4x Burpees
5x Wall Balls 20/14#
Thursday
May 28, 2026
LIFT & MOVE
STRENGTH
Bench Press — 5x5 #build-to-heavy
rest 2:00 between sets
WOD
5 Rounds For Time
10x Goblet Squats #AHAP
5x Pull-ups or Ring Rows
3x Wall Walks
20:00 CAP
Friday
May 29, 2026
GRIND
STRENGTH
Power Clean — 3-3-3-2-2-2
heavy, rest 2:00 between sets
WOD
For Time — 8:00 CAP
21-15-9
DB Thrusters #AHAP
Burpees
Monday
Jun 1, 2026
LIFT & MOVE
STRENGTH
Romanian Deadlift — 4x8 #moderate-heavy
slow eccentric, 3 count down
12:00 CAP
18-15-12
Wall Balls 20/14#
V-ups
Tuesday
Jun 2, 2026
STRENGTH & POWER
STRENGTH
Back Squat — 5x3 #heavy
18:00 CAP
10-8-6-4-2
Squat Cleans #barbell
20-16-12-8-4
Hand Release Push-ups
Wednesday
Jun 3, 2026
CIRCUIT
Circuit | 1:00 Work
1x ROW #max-cals
2x Echo Bike #10/12 Cals
3x Jump Rope Singles
4x Air Squats
5x Parallete Mountain Climbers
Thursday
Jun 4, 2026
LIFT & MOVE
STRENGTH
Shoulder Press — 5x5
11:00 AMRAP
11x KB Swings #AHAP
11x Box Jumps 24\"/20\"
11x Wall Balls 20/14#
11x Burpees
Friday
Jun 5, 2026
GRIND
ROW
ROW 1,000m *Slow easy pace
ROW 500m *Fast pace
Back To The Bar - 12:00 CAP
50x Double-Unders or 150x Singles
15x Deadlifts #barbell
9x Hang Cleans #barbell
50x Double-Unders or 150x Singles
Same weight for DL & HC
Monday
Jun 8, 2026
LIFT & MOVE
STRENGTH
Deadlift + Push Press — 5-5-5-4-4-4
Same weight both lifts
13:00 CAP
10-8-6-4-2
KB Goblet Squats #AHAP
DB Floor Press #AHAP
DB Push Press #AHAP
Tuesday
Jun 9, 2026
STRENGTH & POWER
STRENGTH
Back Squat — 5x3 #build-to-heavy
HELEN - For Time
3x Rounds
400m Run
21x Kettlebell Swings
12x Pull-ups
Wednesday
Jun 10, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1x Row/SkiErg/Echo Bike #max-cals
2x DB Renegade Rows #AHAP
3x KB Deadlift #AHAP
4x Sit-ups
5x Slam Balls #AHAP
Thursday
Jun 11, 2026
LIFT & MOVE
STRENGTH
Push Press — 5-5-5-4-4-4
build weight each set
5 Rounds — 2:00 AMRAP On / 1:00 Off
8x Plate G2O #AHAP
8x Plate Sit-ups
Max Plank Hold remaining time
Friday
Jun 12, 2026
GRIND
10:00 EMOM
Min 1 — 2xDB Power Cleans #heavy
Min 2 — 10x 2xDB Shoulder Press #AHAP
8:00 CAP
21-15-9
KB Swings #AHAP
Burpees
Goblet Squats #AHAP
Monday
Jun 15, 2026
LIFT & MOVE
STRENGTH
Back Squat — 5x3 #moderate
rest 2:00 between sets
RENE 5x Rounds (For Time)
200m Run
10x Walking Lunges
7x Pull-ups / 12x Ring Rows
7x Burpees / 12x Push-ups
Tuesday
Jun 16, 2026
STRENGTH & POWER
STRENGTH
Deadlift — 5x5 #build-to-heavy
rest 2:00 between sets
12:00 CAP
12-12-12-12
Power Cleans #barbell
KB Swings
HR Push-Ups
Wednesday
Jun 17, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1x SkiErg #max-cals
2x Sandbag Back Squat 10x #moderate-heavy
3x 20x KBS
4x Box Jumps/Step-ups 24"/20"
5x Reverse Lunges
Thursday
Jun 18, 2026
LIFT & MOVE
STRENGTH
Shoulder Press — 5x5 #build-to-heavy
short rest between sets
4x Rounds For Time
20:00 CAP
400m Row/Ski
8x Burpees
8x DB Shoulder Press #AHAP
8x Push-ups
200m Run
Friday
Jun 19, 2026
GRIND
STRENGTH
Deadlift — 5x3 #heavy
For Time — 15:00 CAP
10-8-6-4-2
2xDB Thrusters
2xDB Devil-Press
200m Run
Monday
Jun 22, 2026
LIFT & MOVE
STRENGTH
Front Squat — 5x3 #build-to-heavy
300 Workout VI
20 Swings
50 Push-Ups
20 Swings
50 Goblet Squats
20 Swings
25 Reverse Lunges (each leg)
20 Swings
25 Rows (each arm)
20 Swings
Tuesday
Jun 23, 2026
STRENGTH & POWER
STRENGTH
Back Squat — 5x5 #build-to-heavy
EMOM 25:00*⠀
Min 1: 5 Burpees
Min 2: 15 Air Squats
Min 3: 10 Push-Ups
Min 4: 20 Reverse Lunges (10/10)
Min 5: 20 Sit-Ups
Wednesday
Jun 24, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1x Echo Bike #max-cals
2x Sandbag Power Cleans #max-reps
3x HR Push-ups #max-reps
4x Air Squats #max-reps
5x V-ups #max-reps
Thursday
Jun 25, 2026
LIFT & MOVE
STRENGTH
Shoulder Press — 5x5
20:00 AMRAP
200m Run
10x 1xDB ALT Hang Clean & Jerk #AHAP
10x Box Jumps 24"/20" or Step-ups
10x HR Push-ups
Friday
Jun 26, 2026
GRIND
GRIND 154
50x Wall Balls
10x Burpees
40x Sit-ups
10x Burpees
30x Air Squats
10x Burpees
20x Pull-ups / Ring Rows
10x Burpees
Monday
Jun 29, 2026
LIFT & MOVE
STRENGTH
Deadlift
5x3
#build-to-heavy
BURN IT DOWN
30:00 AMRAP
200m Run
10x DB Thrusters #AHAP
10x Box Jumps / 20x Step-ups
10x Sit-ups
200m Row/Ski/EchoBike (20cals)
Tuesday
Jun 30, 2026
STRENGTH & POWER
STRENGTH
Back Squat + Farmer Carry — 5 sets
3x Back Squat #heavy
then
200m Farmer Carry #AHAP
18-15-12
Wall Balls 20/14#
V-ups
Wednesday
Jul 1, 2026
CIRCUIT
CIRCUIT 5x5 | 1:00 Work :20 rest
1x ROW/Ski/EchoBike #max-cals
2x 10x DB Thrusters #AHAP
3x 15x Hand Release Push-ups
4x 20x RKBS #AHAP
5x V-ups #max reps
Thursday
Jul 2, 2026
LIFT & MOVE
STRENGTH
Strict Pull-ups — 5x max reps
band-assisted if needed
20:00 EMOM
Min 1 — 10x Goblet Squats #AHAP
Min 2 — 10x Push-ups
Min 3 — 10x DB Snatch #AHAP (alt)
Min 4 — 10x Jump Squats
Friday
Jul 3, 2026
GRIND
STRENGTH
Shoulder Press — 3-3-3-2-2-2
Add weight each round, end heavy
15-12-9
Burpees
Sit-ups
FINISHER
800m Run/Row/Ski
Monday
Jul 6, 2026
LIFT & MOVE
STRENGTH
Shoulder Press
3-3-3-2-2-2
Add weight each round, end heavy
15-12-9
Burpees
Sit-ups
FINISHER
800m Run/Row/Ski
Tuesday
Jul 7, 2026
STRENGTH & POWER
STRENGTH
Deadlift — 5x5 #build-to-heavy
12-10-8-6-4-2
Renegade Rows #AHAP
DB Box Step-overs #AHAP
DB Floor Press #AHAP
15:00 CAP
Wednesday
Jul 8, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1x Echo Bike #max-cals
2x 12x Goblet Squats
3x ROW #max-cals
4x 12x 2xDB Walking Lunges #AHAP
5x 12x HR Push-ups
Thursday
Jul 9, 2026
LIFT & MOVE
STRENGTH
Push Press
5x5 #build-to-heavy
THE CLIMB
16:00 AMRAP
25x Jump Rope Singles
5x HRPU
3x DB Snatch (each arm)
add 25 singles + 5 HRPU + 3 snatch each round
Friday
Jul 10, 2026
GRIND
STRENGTH
Thrusters #light
5-5-5-5-5
THE DESCENT
20:00 CAP
500m Row
50x Wall Balls
400m Row
40x Push-ups
300m Row
30x Wall Balls
200m Row
20x Burpees
100m Row
10x Wall Balls
Monday
Jul 13, 2026
LIFT & MOVE
STRENGTH
KB Single Arm Deadlift
4x8 each side
5x rounds:
400m Row/Ski or 20-cal Echobike
20x Sumo Deadlift High Pulls
15x Knees-to-elbows / High Knees
Tuesday
Jul 14, 2026
STRENGTH & POWER
STRENGTH
Back Squat
5x5 #build-to-heavy
rest between sets
CLUSTERF*CK
15:00 AMRAP
3x Clusters
6x Burpees
Cluser = Clean + Thruster
Wednesday
Jul 15, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1x Echo Bike #max-cals
2x KB Deadlift 8-10x #AHAP
3x V-ups / Sit-ups
4x 2x DB Bent Over Row #AHAP
5x Plank Hold
Thursday
Jul 16, 2026
LIFT & MOVE
STRENGTH(
Shoulder Press
5x5 #build-to-heavy
5x Rounds
10x Plate Holld OH Lunges #AHAP
10x Wall Balls
10x HR Push-ups
20:00 CAP
Friday
Jul 17, 2026
GRIND
STRENGTH
Goblet Squats
3-3-3-3-3-3 #AHAP
HELEN
3 Rounds For Time
400m Run
21x KB Swings #AHAP
12x Pull-ups
Monday
Jul 20, 2026
LIFT & MOVE
STRENGTH
Romanian Deadlift
4x8 #moderate-heavy
slow eccentric, 3 count down
Dare Devil / 25:00 CAP
5x Rounds
10x 1xDB Alt DevilPress #AHAP
200m Row/Ski/20cal Bike
20x Wall Balls 20/14#
Tuesday
Jul 21, 2026
STRENGTH & POWER
7 Samurai / 7 Rounds
7x KB Swings #AHAP
7x Burpees
7x Box Jumps / Step-ups x2
7x HR Push-ups
7x Lunges
7x Sit-ups
7x Air Squats
35:00 CAP
Wednesday
Jul 22, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1x ROW #max-cals
2x Sandbag Cleans #AHAP
3x SkiErg #max-cals
4x HR Push-ups
5x Weighted Russian Twists
Thursday
Jul 23, 2026
LIFT & MOVE
STRENGTH
Shoulder Press
3-3-3-3 then 2-2-2-2
strict, build weight
21:00 EMOM
Min 1 — 10x Goblet Squats #AHAP
Min 2 — 6x Box Jumps / 12 Step-ups
Min 3 — 10x HR Push-ups
Friday
Jul 24, 2026
GRIND
STRENGTH
Clean & Jerk
3-3-2-2-1-1
Grettel
10 Rounds For Time
3x Clean & Jerk #barbell
3x Burpees
12:00 CAP
Monday
Jul 27, 2026
LIFT & MOVE
25:00 EMOM
Min 1 — 10x Push-ups
Min 2 — 12x DB Curls #AHAP
Min 3 — 15x Box Step-ups
Min 4 — 10x Goblet Squats #AHAP
Min 5 — 50x Jump Rope Singles
Tuesday
Jul 28, 2026
STRENGTH & POWER
STRENGTH
Push Press
4-6-8-6-4
build up then back down
21-15-9 (15:00 CAP)
Deadlifts #barbell
Hang Power Cleans #barbell
Push Press #barbell
Wednesday
Jul 29, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1x ROW #max-cals
2x Echo Bike #max-cals
3x SkiErg #max-cals
4x V-ups / Sit-ups
5x Plate G2O
Thursday
Jul 30, 2026
LIFT & MOVE
STRENGTH
Goblet Squat
5-5-5-4-4-4
build weight each set
CinDT - 10 Rounds For Time
5x Pull-ups
10x Push-ups
15x Air Squats
Then
6 DL + 6 Hang Clean + 6 S2OH (w/2DB)
25:00 CAP
Friday
Jul 31, 2026
GRIND
10:00 EMOM
Min 1 — 10x Power Cleans #heavy
Min 2 — 10x DB Shoulder Press #AHAP
Annie
50-40-30-20-10
Double-Unders (or 3:1 Singles)
Sit-ups
12:00 CAP
Monday
Aug 3, 2026
LIFT & MOVE
STRENGTH
Tempo Goblet Squats
3-3-3 #3-count-down
heavy as possible with control
3x Rounds:
20x Push-ups
20x KB Deadlift #AHAP
20x Wall Balls 20/14#
Tuesday
Aug 4, 2026
STRENGTH & POWER
STRENGTH
Squat Cleans
5x3 #build-to-heavy
Alex — Hero WOD
20:00 CAP
800m Run
Then 4 Rounds:
8x Deadlifts
8x Burpees
800m Run
Wednesday
Aug 5, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1x ROW #max-cals
2x 2x DB Push Press #AHAP
3x SkiErg #max-cals
4x Hand Release Push-ups
5x Goblet Squats
Thursday
Aug 6, 2026
LIFT & MOVE
STRENGTH
Shoulderr Press
3-3-3-3-3 #build-to-heavy
5 Rounds
10x Goblet Squats #AHAP
5x Pull-ups or Ring Rows
3x Wall Walks
20:00 CAP
Friday
Aug 7, 2026
GRIND
STRENGTH
Hang Power Clean
3-3-3-3-3 #build-to-heavy
MED BALL PUMP
10-9-8-7-6-5-4-3-2-1
Hand Release Push-ups
Wall Balls 20/14#
50x Jump Rope Singles between each set
12:00 CAP
Monday
Aug 10, 2026
LIFT & MOVE
STRENGTH
Back Squat
5x5 #moderate
30:00 AMRAP
400m Run
15x RKBS #AHAP
10x Pull-ups or Ring Rows
15x Wall Balls 20/14#
10x Burpees
Tuesday
Aug 11, 2026
STRENGTH & POWER
STRENGTH
Goblet
5x5 #build-to-heavy
10:00 EMOM
Min 1 — 3x Power Cleans #heavy
Min 2 — 6x Box Jumps 24"/20" + 6x Burpees
FINISHER
5:00 Max Cals Row/Ski/Bike
Wednesday
Aug 12, 2026
CIRCUIT
Circuit 5x5 | 1:00 Work
1x SkiErg 200m
2x 10x KB Deadlift #heavy
3x 10x HR Push-ups
4x 20x RKBS
5x 10x Barbell Bent Over Row
Thursday
Aug 13, 2026
LIFT & MOVE
STRENGTH
Push Press
5-5-3-3-3-3
Gunslingers
20:00 AMRAP
8x KB Push Press (each arm)
8x Burpees
250m Row/Ski (20cals Bike)
16x Lunges (alt)
Friday
Aug 14, 2026
GRIND
STRENGTH
Sandbag Clean
5x10
15:00 AMRAP
9x Deadlifts #barbell
12x Push-ups
15x Box Jumps / 2x Step-ups
Monday
Aug 17, 2026
SPRINT
STRENGTH
Front Squat
5x3 #build-to-heavy
GONZALES 30:00 EMOM
Min 1 — 10x Wall Balls
Min 2 — Row/SkiErg 12 Cals
Min 3 — 8x Devil Press #AHAP
Min 4 — 200m Run
Min 5 — REST
Tuesday
Aug 18, 2026
STRENGTH & POWER
STRENGTH
Push-Press
5-5-3-3-1-1-1
21-15-9-15-21
Pull-ups / Ring Rows
Deadlifts #barbell
20:00 CAP
Wednesday
Aug 19, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1x ROW/Ski 200m
2x 15x Barbell Only Push Press
3x 15x Hand Release Push-ups
4x 15x Wall Balls
5x 15x Goblet Squats
Thursday
Aug 20, 2026
STRENGTH & POWER
STRENGTH
4x10 Superset:
Shoulder Press #moderate
Goblet Squat #moderate
16:00 AMRAP
10x 1xDB alt Snatch #AHAP
200m Row/Ski
ascending: add 2 snatch each round
Friday
Aug 21, 2026
GRIND
STRENGTH
Power Clean
3-3-3-2-2-2
Man Makers
5 Rounds (12:00 CAP)
5x Man Makers
10x Box Jumps 20x Step-Ups
MM =
Push-up, Row, Clean, Thruster_
Friday
Aug 22, 2026
GRIND
STRENGTH
Hang Clean + Front Squat + Push Jerk — 3+2+1 x 5 sets
build each set
WOD
STRENGTH & POWER
For Time — 12:00 CAP
18-15-12
Wall Balls 20/14#
V-ups
Monday
Aug 24, 2026
SPRINT
For Time
800m Row/Ski
Then 4 Rounds:
10x KB Swings #AHAP
10x Box Jumps / 20x Step-ups
10x Pull-ups / 15x Ring Rows
10x Push-ups
Then Finish with
800m Row/Ski
Tuesday
Aug 25, 2026
STRENGTH & POWER
25:00 CAP
200m Run
15x Plate Sit-ups
20x V-ups
16x OH Plate Lunges
200m Run
15x DB Thrusters #AHAP
10x Push-ups
15x Plate Sit-ups
200m Run
Wednesday
Aug 26, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1: Echo Bike 12 Cals
2: 2xDB Push Press
3: Plate Ground to Overhead
4: Hand Release Push-ups
5: Box Step-ups #Max Reps
Thursday
Aug 27, 2026
STRENGTH & POWER
STRENGTH
Clean & Jerk
3-3-3-3-3 #build-to-heavy
12:00 AMRAP
3-6-9-12-15... (add 3 each round)
Air Squats
Sit-ups
RKBS #AHAP
Friday
Aug 28, 2026
STRENGTH & POWER
STRENGTH
Back Squat + Farmer Carry
5 Rounds
3x Back Squat #heavy
then
200m Farmer Carry
5 Rounds For Time
6x 2xDB Deadlift
12x 1xDB Alt Snatch
6x 2xDB Thruster
15:00 CAP
Monday
Aug 31, 2026
SPRINT
STRENGTH
Deadlift
5x3 #build-to-heavy
8 Rounds For Time
200m Run
10x KB High Pull #AHAP
10x Air Squats
10x Sit-ups
Tuesday
Sep 1, 2026
STRENGTH & POWER
STRENGTH
Goblet Squat
5x5
DOOM
50 Cal Row (buy-in)
Then
10-9-8-7-6-5-4-3-2-1
Squat Cleans 2xDBs
Push-ups
Then
50 Cal Row (cash-out)
25:00 CAP
Wednesday
Sep 2, 2026
CIRCUIT
CIRCUIT 5x5 @ 1:00 each
1: 200m Row
2: 8x Box Jumps / 12x Step Ups
3: 200m SkiErg
4: 15x RKBS
5: Tire Flips
Thursday
Sep 3, 2026
STRENGTH & POWER
STRENGTH
Push Press
5-5-3-3-3-3
15:00 AMRAP
15/12 Cal Erg (any machine)
10x Push-ups
10x Toes-to-Bar/Hanging Knee Raises/V-ups/Sit-ups
Friday
Sep 4, 2026
STRENGTH & POWER
STRENGTH
Power Clean + Push Press
3+3 x 5 sets
Over When It's Over
6x Rounds
10x Power Cleans #barbell
10x Push-ups
10x Air Squats
Monday
Sep 8, 2026
SPRINT
400-meter run
42 RKBS
21 KB Goblet Squat
30 RKBS
15 KB Goblet Squat
18 RKBS
9 KB Goblet Squat
400-meter run
Tuesday
Sep 9, 2026
STRENGTH & POWER
400-meter run
42 RKBS
21 KB Goblet Squat
30 RKBS
15 KB Goblet Squat
18 RKBS
9 KB Goblet Squat
400-meter run
Wednesday
Sep 10, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1 - SkiErg 200m
2 - DB Clean & Jerk #AHAP #alt-arms
3 - ROW 200m
4 - Hand Release Push-ups
5 - Toes-to-Bar or Hanging Knee Raises
Thursday
Sep 11, 2026
STRENGTH & POWER
STRENGTH
4x10 Superset:
Shoulder Press #moderate
Goblet Squat #moderate
15:00 AMRAP
200m Run
10x Hand Release Push-ups
200m Suitcase Carry #AHAP
Friday
Sep 12, 2026
STRENGTH & POWER
STRENGTH
Deadlift
5x3 #heavy
Jackie
1000m Row
50x Thrusters #barbell-light
30x Pull-ups
Monday
Sep 14, 2026
SPRINT
STRENGTH
Push-Press
5x5
3 Rounds For Time
800m Run or Row
15x Sandbag Lunges #AHAP
15/12 Cal SkiErg or Bike
15x Wall Balls 20/14#
10x Burpee Broad Jumps
Tuesday
Sep 15, 2026
STRENGTH & POWER
STRENGTH
Goblet Squats
5x5
WTF (What The Fran)
21-15-9
Thrusters #barbell
Pull-ups
Push-ups
Air Squats
Wednesday
Sep 16, 2026
CIRCUIT
CIRCUIT
5x5 1:00 on :20 off
1 - 10x Goblet Squats
2 - 200m Row
3 - 8x Box Jumps / 12 Step-ups
4 - 200m SkiErg
5 - Parallette Plank Hold
Thursday
Sep 17, 2026
STRENGTH & POWER
STRENGTH
2xDB Strict Press — 5-5-5-4-4-4
Cindy Meets Grace
20:00 AMRAP
5x Pull-ups
10x Push-ups
15x Air Squats
3x Clean & Jerk #AHAP
Friday
Sep 18, 2026
STRENGTH & POWER
STRENGTH
Front Squat / Goblet Sauat
5x3 #build-to-heavy
I hate Burpees
For Time — 12:00 CAP
400m Run + 20x Burpees
400m Run + 15x Burpees
200m Run + 10x Burpees
200m Run + 5x Burpees
Monday
Sep 21, 2026
ENDURE
6 Rounds For Time
400m Run/Row/SkiErg
10x Walking Lunges
8x Burpees
6x Pull-ups
35:00 CAP
Tuesday
Sep 22, 2026
STRENGTH & POWER
STRENGTH
Back Squat
5x3 #heavy
For Time
3-5-7-9 Power Cleans #barbell
3-5-7-9 Pull-ups
Then:
9-11-13 Deadlifts #barbell
9-11-13 Cal Row or Bike
Wednesday
Sep 23, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1- Echo Bike 15/12 Cals
2- 20x 2xDB Push Press
3- Sit-ups
4- 10x Push-ups
5- Box Jumps / Step-ups #maxreps
Thursday
Sep 24, 2026
STRENGTH & POWER
STRENGTH
Strict Pull-ups
5x3
band-assisted if needed
DUMBELL(DORE)
14:00 AMRAP
8x DB Front Squat #AHAP
6x Devil Press #AHAP
4x DB Hang Clean & Jerk #AHAP
Friday
Sep 25, 2026
STRENGTH & POWER
STRENGTH
Power Clean
3-3-2-2-1-1-1
For Time
30x Thrusters #barbell
30x Air Squats
30x Sit-ups
Then:
15x Burpees
15x Pull-ups
Monday
Sep 28, 2026
LIFT & MOVE
STRENGTH
Tempo Goblet Squats
3-3-3-3-3
~3 seconds for each part of the squat
5 Rounds For Time
20x Lunges
10x Air Squats
20x Sit-ups
10x Push-ups
200m Run
35:00 CAP
Tuesday
Sep 29, 2026
STRENGTH & POWER
STRENGTH
Back Squat
4-6-8-6-4
5 Rounds For Time
12x Push Press #barbell
12x Front Squats #barbell
15:00 CAP
Wednesday
Sep 30, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1- SkiErg #max-cals
2- DB Renegade Rows #AHAP
3- KB Deadlift #AHAP
4- Slam Balls #AHAP
5- Ring Rows or Pull-ups
Thursday
Oct 1, 2026
STRENGTH & POWER
STRENGTH
Shoulder Press
3-3-3-3
2-2-2-2
strict, build weight
20:00 AMRAP
2xKB Rows (10 each arm)
2xKB Lunge Press (8 each side)
10x 1xKB Russian Swings #AHAP
2xKB Clean & Press (5 each arm)
Then 400m Row
Friday
Oct 2, 2026
STRENGTH & POWER
STRENGTH
Deadlift
5x3 #heavy
For Time
21-15-9
DB Thrusters #AHAP
Sit-ups
Monday
Oct 5, 2026
LIFT & MOVE
STRENGTH
Back Squat
5x5 #easyweight
3 Rounds
800m Run or Row/Ski
15x Sandbag Lunges #AHAP
15x Wall Balls 20/14#
10x Sandbag Cleans
10x Sandbag Overhead Press
Tuesday
Oct 6, 2026
STRENGTH & POWER
STRENGTH
Squat Cleans — 5x3 #build-to-heavy
rest 2:00 between sets
WOD
THE SUMMIT
21-15-9-15-21
Pull-ups
Deadlifts #barbell
20:00 CAP
Wednesday
Oct 7, 2026
CIRCUIT
CIRCUIT 5X5 @ 1:00 / :20
1- Row 200m
2- 10x Box Step-ups
3- 10x Goblet Squats
4- Sit-ups #max reps
5- Slam Balls #max reps
Thursday
Oct 8, 2026
STRENGTH & POWER
STRENGTH
Superset:
5x5 DB Front Squat
5x5 DB Russian Deadlift
12:00 AMRAP
10x HR Push-ups
10x 2xDB Squat Cleans
10x Air Squats
Friday
Oct 9, 2026
STRENGTH & POWER
STRENGTH
Goblet Sauat 5x5
20:00 CAP
500m Row
50x Wall Balls 20/14#
400m Row
40x Box Step-Ups
300m Row
30x Wall Balls 20/14#
200m Row
20x Box Step-Ups
100m Row
10x Wall Balls 20/14#
Monday
Oct 12, 2026
LIFT & MOVE
STRENGTH
KB/DB Thrusters
5x5
5 Rounds For Time
20x HR Push-ups
20x Wall Balls 20/14#
20 Cal Row/Ski/Bike _*(35cal)_
20x Sit-ups
Tuesday
Oct 13, 2026
STRENGTH & POWER
STRENGTH
Back Squat
5-5-3-3-1-1-1
Fran
21-15-9
Thrusters
Pull-ups
Wednesday
Oct 14, 2026
CIRCUIT
Circuit — 5x5 | 1:00 Work
1- Echo Bike 12/10 Cals
2- 8x Burpees
3- 8x Box Jumps / Step-ups
4- 5x Pull-ups or 10x Ring Rows
5- 10x V-ups / Sit-ups
Thursday
Oct 15, 2026
STRENGTH & POWER
STRENGTH
Push Press
5x5
20:00 EMOM
Min 1 — 8x Goblet Squats #AHAP
Min 2 — 10x Push-ups
Min 3 — 8x DB Snatch #AHAP (alt)
Min 4 — 10x Jump Squats
Friday
Oct 16, 2026
STRENGTH & POWER
STRENGTH
5x Rounds
5x Power Cleans
8x DB Shoulder Press
15-12-9
Cals Row/Ski
Push-ups
Sit-ups
Monday
Oct 19, 2026
LIFT & MOVE
40-30-20-10
DB Front Squats #AHAP
DB Floor Press #AHAP
DB Push Press #AHAP
FINISHER
1,000m Row
Tuesday
Oct 20, 2026
STRENGTH & POWER
STRENGTH
Back Squat — 4x10 #light-moderate
20:00 CAP
400m Run
Then 4 Rounds:
8x Deadlifts #barbell-heavy
8x Burpees
Then
400m Run
Wednesday
Oct 21, 2026
CIRCUIT
CIRCUIT: 5x5 1:00rnds
1 - 200m Row
2 - 12x Step-ups
3 - 200m SkiErg
4 - 20x Barbell Only Push-Press
5 - 12/14cals Bike
Thursday
Oct 22, 2026
STRENGTH & POWER
STRENGTH
Bench Press — 5x5 #build-to-heavy
12:00 AMRAP
8x 2xDB Box Step-ups
6x 2xDB Devil Press
FINISHER
1,000m Row
Friday
Oct 23, 2026
STRENGTH & POWER
STRENGTH
Clean & Jerk — 5x5
Back To The Bar
12:00 AMRAP
75x Double-Unders or 225x Singles
15x KB Deadlifts #AHAP
9x Hang Cleans 2xDB
