Tap a highlighted day to see that workout.
Monday
Mar 2, 2026
GRIND
STRENGTH
Romanian Deadlift — 4x8 #moderate-heavy
slow eccentric, 3 count down
WOD
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
Mar 3, 2026
STRENGTH & POWER
STRENGTH
Squat Cleans — 5x3 #build-to-heavy
rest 2:00 between sets
WOD
5 Rounds For Time
12x Push Jerks #barbell
12x Back Squats #barbell
15:00 CAP
Wednesday
Mar 4, 2026
CIRCUIT
WOD
Circuit — 5x5 | 1:00 Work
1x SkiErg #max-cals
2x Barbell Deadlift 5x #heavy
3x Pull-ups or Ring Rows
4x KB Russian Swings #AHAP
5x Barbell Bent Over Row 8x
Thursday
Mar 5, 2026
LIFT & MOVE
STRENGTH
Chin-ups — 3-3-3-3-3 #add-weight-if-possible
strict, controlled descent
WOD
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
Mar 6, 2026
SPRINT
STRENGTH
Hang Power Clean — 5x3 #build-to-heavy
rest 90 sec between sets
WOD
STRENGTH & POWER
For Time — 12:00 CAP
18-15-12
Wall Balls 20/14#
V-ups
Monday
Mar 9, 2026
LIFT & MOVE
STRENGTH
Back Squat — 5x5 #moderate
rest 2:00 between sets
WOD
5 Rounds For Time
20x Burpees
20x Wall Balls 20/14#
20x Cal Row
20x Sit-ups
Tuesday
Mar 10, 2026
STRENGTH & POWER
STRENGTH
Hang Squat Clean — 5x3 #build
focus on receiving position
WOD
Alex — Hero WOD
For Time — 20:00 CAP
800m Run
Then 4 Rounds:
8x Deadlifts #barbell-heavy
8x Burpees
800m Run to finish
Wednesday
Mar 11, 2026
CIRCUIT
WOD
Circuit — 5x5 | 1:00 Work
1x Echo Bike #max-cals
2x Devil Press #AHAP
3x Box Jumps 24\"/20\"
4x Pull-ups or Ring Rows
5x V-ups
Thursday
Mar 12, 2026
ENDURE
STRENGTH
Push Press — 5-5-5-4-4-4
build weight each set
WOD
Cindy Meets Grace
5x Pull-ups
10x Push-ups
15x Air Squats
Then 3x DB Clean & Jerk #AHAP
alternate for 20:00
Friday
Mar 13, 2026
STRENGTH & POWER
STRENGTH
Hang Power Clean — 5x3 #build-to-heavy
rest 90 sec between sets
WOD
Annie
50-40-30-20-10
Double-Unders (or 3:1 Singles)
Sit-ups
12:00 CAP
Monday
Mar 16, 2026
LIFT & MOVE
STRENGTH
Clean & Jerk — 5x5 #build-to-heavy
rest 2:00 between sets
WOD
6 Rounds For Time
400m Run
10x Walking Lunges #AHAP
8x Burpees
6x Pull-ups
35:00 CAP
Tuesday
Mar 17, 2026
GRIND
STRENGTH
Back Squat + Farmer Carry — 5 sets
3x Back Squat #heavy then 100m Farmer Carry #AHAP
WOD
Punisher
For Time — 15:00 CAP
100x Thrusters #barbell-light
every break = 200m Run penalty
Wednesday
Mar 18, 2026
CIRCUIT
WOD
Circuit — 5x5 | 1:00 Work
1x Echo Bike #max-cals
2x ROW #max-cals
3x SkiErg #max-cals
4x Mountain Climbers
5x Air Squats + Tuck Jump every 5x
Thursday
Mar 19, 2026
SPRINT
STRENGTH
Push Press — find 3RM
warm-up: 5-5-3-3-3-3
WOD
CinDT
10 Rounds For Time
5x Pull-ups + 10x Push-ups + 15x Air Squats
Then 1x DB DT (6 DL + 6 Hang Clean + 6 S2OH)
25:00 CAP
Friday
Mar 20, 2026
LIFT & MOVE
STRENGTH
Power Clean — find 1RM
warm-up: 3-3-2-2-1-1-1
WOD
HELEN
3 Rounds For Time
400m Run
21x KB Swings #AHAP
12x Pull-ups
Monday
Apr 13, 2026
LIFT & MOVE
STRENGTH
KB/DB Thrusters — 5x5 #AHAP
rest 90 sec between sets
WOD
Jack Churchill
5x Pull-ups / 10x Push-ups / 15x Air Squats
Then 3x DB Clean & Jerk #AHAP
Then 5x Tire Flips + 10x Sledgehammer
alternate rounds for 30:00
Tuesday
Apr 14, 2026
ENDURE
STRENGTH
Back Squat — 4-6-8-6-4
build up then back down
WOD
For Time — 15:00 CAP
21-15-9
Deadlifts #barbell
Hang Power Cleans #barbell
Push Jerks #barbell
Wednesday
Apr 15, 2026
CIRCUIT
WOD
LIFT & MOVE
For Time — 13:00 CAP
10-8-6-4-2
DB Front Squats #AHAP
DB Floor Press #AHAP
DB Push Press #AHAP
Thursday
Apr 16, 2026
LIFT & MOVE
STRENGTH
Bench Press — 3-3-3-3-3 #build-to-heavy
rest 2:00, strict form
WOD
12:00 AMRAP
3-6-9-12-15... (add 3 each round)
Air Squats
Sit-ups
KB Russian Swings #AHAP
Friday
Apr 17, 2026
SPRINT
STRENGTH
Hang Power Clean — 5x3 #build-to-heavy
rest 90 sec between sets
WOD
Fight Gone Bad
3 Rounds — 1:00 each station
Wall Balls 20/14#
DB Hang Clean & Jerk #AHAP
Box Jumps 24\"/20\"
Push Press #barbell
Cal Row
1:00 rest between rounds
Monday
Apr 27, 2026
LIFT & MOVE
STRENGTH
Clean & Jerk — 5x5 #build-to-heavy
rest 2:00 between sets
WOD
7 Samurai V2
7 Rounds For Time
7x KB Swings #AHAP
7x Burpees
7x Box Jumps 24\"/20\"
7x Push-ups
7x Lunges
7x Sit-ups
7x Air Squats
35:00 CAP
Tuesday
Apr 28, 2026
ENDURE
STRENGTH
Back Squat — 4x10 #light-moderate
tempo 3-1-1, rest 90 sec
WOD
For Time — 12:00 CAP
18x Power Cleans #barbell
18x HRPU
Then 8-6-4-2:
Power Cleans #barbell
40-32-24 HRPU
Wednesday
Apr 29, 2026
CIRCUIT
WOD
Circuit — 5x5 | 1:00 Work
1x ROW #max-cals
2x Echo Bike #max-cals
3x SkiErg #max-cals
4x Burpees
5x Jump Rope Singles or Double-Unders
Thursday
Apr 30, 2026
LIFT & MOVE
STRENGTH
Chin-ups — 3-3-3-3-3 #add-weight-if-possible
strict, controlled descent
WOD
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
May 1, 2026
SPRINT
STRENGTH
Hang Power Snatch — 5x3 #build-to-heavy
rest 90 sec between sets
WOD
Ride the Lightning
For Time
3 Sets — descending reps:
15-12-9 Ground-to-Overhead #AHAP
15-12-9 Burpees
15-12-9 Cal Bike or Row
12:00 CAP
Monday
May 5, 2026
STRENGTH & POWER
STRENGTH
Back Squat — 10-5-10-5-10
alternate moderate and heavy
WOD
40:00 CAP
200 Cal — split across Row, SkiErg, Echo Bike
switch machines every 25 cals
track total time
Tuesday
May 6, 2026
STRENGTH & POWER
STRENGTH
Back Squat — 5x3 #heavy
rest 2:30 between sets
WOD
10:00 EMOM
Min 1 — 3x Power Cleans #heavy
Min 2 — 6x Box Jumps 24\"/20\" + 6x Burpees
Then:
5:00 Max Cal Row
Wednesday
May 7, 2026
CIRCUIT
WOD
Circuit — 5x5 | 1:00 Work
1x Echo Bike #max-cals
2x KB Deadlift 8-10x #AHAP
3x Ring Rows or Pull-ups
4x 2x DB Bent Over Row #AHAP
5x Hollow Hold or Hollow Rocks
Thursday
May 8, 2026
STRENGTH & POWER
STRENGTH
4x10 Superset:
Shoulder Press #moderate
Goblet Squat #moderate
rest 90 sec between supersets
WOD
12:00 AMRAP
8x DB Box Step-ups #AHAP
6x Devil Press #AHAP
400m Row every 4:00
Friday
May 9, 2026
GRIND
STRENGTH
Power Clean — 5x3 #build-to-heavy
rest 90 sec between sets
WOD
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
May 11, 2026
STRENGTH & POWER
STRENGTH
Clean & Jerk — 5x5 #build-to-heavy
rest 2:00 between sets
WOD
Sandra
1976m Row (buy-in)
Then 3 Rounds:
19x Push-ups
7x KB Deadlift #AHAP
6x Wall Balls 20/14#
30:00 CAP
Tuesday
May 12, 2026
STRENGTH & POWER
STRENGTH
Back Squat — find 1RM
warm-up sets: 5-5-3-3-1-1-1
WOD
WTF (What The Fran)
21-15-9
Thrusters #barbell
Pull-ups
Push-ups
Air Squats
Wednesday
May 13, 2026
CIRCUIT
WOD
Circuit — 5x5 | 1:00 Work
1x ROW #max-cals
2x Goblet Squat #AHAP #3-count-down
3x SkiErg #max-cals
4x Echo Bike #max-cals
5x Box Jumps 24\"/20\"
Thursday
May 14, 2026
STRENGTH & POWER
STRENGTH
Push Press — find 3RM
warm-up: 5-5-3-3-3-3
WOD
15:00 AMRAP
200m Run
10x Hand Release Push-ups
200m Suitcase Carry #AHAP
Friday
May 15, 2026
GRIND
STRENGTH
Deadlift — 5x3 #heavy
rest 2:00, fast off the floor
WOD
For Time — 10:00 CAP
50-40-30-20-10
Push-ups
Sit-ups
Reverse Lunges (total)
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 — 2x 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
