september 15 2026
A 4 x 3 front squat B 4 x 3 back squat C 10 min amrap 20 situp 10m handstand walk ( or 10 second hold on wall ) 5 strict toes to bar
September 14 , 2026
5 x 3 min amrap / rest 2 min 20 /16 cal 20 DB hang clean and jerk – switch every 5 reps max burpees over the DB
9 / 11 / 26
28 min cap buy in 2001 m row – share 11 rounds 3 front squat each YGIG 155 / 105 4 burpees each YGIG 3 strict pull ups each YGIG
9 / 10 / 26
3 x 3 muscle snatch 3 x 3 hang power snatch 3 x 3 power snatch 5 rounds 5 power snatch 115 / 75 100m run 20 wall balls
9/8/26
deadlift 5 – 5- 5 – 5 – 5 partner amrap 15 10 – 20 – 30 – 40 – 50 bike cals 4 – 8 – 12 – 16 – 20 – etc wall walk
labor Day 830 am only 9/7/
WHITTEN 5 rounds with a partner share reps , run together22 KBS 70 / 5322 Box jumps 30 / 24400m run22 burpees22 wall balls 20 / 14
9 / 4 / 26
NANCY 5 rounds 400m run 15 OHS 95 / 65
9 / 3 / 26
3 x 3 muscle clean 3 x 3 hang power clean 3 x 3 power clean amrap 9 1 – 2 – 3 – 4 – 5 -etc 155 / 105 power clean 30 / 24 box jump
9/2/26
amrap 20 2 bar muscle ups 4 push jerks 135 / 95 10 calories
9/1/26
back squat 5 – 5 – 5- 5 3 – 3- 3 – 3 amrap 10 10 goblet squat 50 /’ 35 KB or DB 20 second hanging or parallette L Hold 30 double unders