October 13 , 2026
Deadlift 10 – 8 – 6 – 4 – 2 – 1 – 2 – 4 – 6- 8 – 10 AMRAP 14 1 min ROW ON / OFF with partner max meters
October 12 , 2026
Cindy amrap 20 5 pull ups 10 push ups 15 air squats
10 / 9 / 26
front squat from ground 4 min x 3 reps 4 min x 2 reps 4 min x 1 rep amrap 12 100m run 50 m farmer carry 1 – 2 – 3 – etc squat clean 155 / 105
10 / 8 / 26
3 x 5 min amrap – rest 3 min 5 cj 115 / 75 5 toes to bar then 5 cj 5 burpees then 5 toes to bar 5 burpees
10 / 7 / 26
amrap 20 ODD 300m row EVEN 250m run 9 deadlift 185 / 125 3 ring muscle ups / 6 pull ups / 9 ring row
10 / 6 / 26
single arm seated db press 6 x 6 amrap 14 partner relay 10 / 8 cal row 10 / 8 ring push up
10 / 5 / 26
backsquat 8 x 3 amrap 10 10 russian kbs 25 dubs 10 front rack kb squat 25 dubs
10 – 2 – 26
amrap 16 8 db lunge oH right 8 toes to bar 8 db lunge oh left 8 burpees
10 – 1 – 26
3 x 3 deadlift 3 x 2 3 x 1 all reps deadstop 15 min emom 1 . L hold – 20 seconds 2. handstand walk – 10m or 20 second 3. bike 10 / 8 cals
9 / 30 / 26
20 min amrap 5 strict pull ups 100m run 5 reps – 1 push up + db row R + db row L 10 cals