May 4 , 2026
AMRAP 18 3 bar muscle ups ( 6 pulll ups ) 6 DB burpees 30 double unders
may 1 2026
for time 100 dubs 50 cals 25 toes to bar 50 db snatch 70 / 50 25 toes to bar 50 cals 100 dubs
april 30 , 2026
3 x 3 press 3 x 3 push press 3 x 3 push jerk amrap 12 – relay style each movement 150m run 100m medball run 50 m farmer carry
april 29 , 2026
8 min amrap 2 – 4 – 6 – 8 – 10 – etc burpee pull up front squat 115 / 75 rest 2 min and for time go backwards score 8 min score and for time
april 28 , 2026
deadlift 2 x 8 3 x 4 4 x 2 partner wod amrap 12 30 cal bike 10 wall walk
april 27 2026
amrap 20 run 250m 10 – 20 – 30 – 40 – 50 – etc wall balls medball step over 24 / 20
april 24 , 2026
for time 30 cals 30 push press 95 / 65 rest 2 min 2 rounds 15 cals 15 push press rest 2 min 3 rounds 10 cals 10 push press
april 23 , 2026
emom 20 100m run 3 squat cleans 60 – 70%
april 22 , 2026
amrap 20 50 dubs 400m 3 rope climbs 20 push ups
april 21 2026
back squat 3 x 8 6 x 4 YGIG max cals in 1 min – 14 min