April 1 2026
3 rounds 500m run 500m row 50 double unders
March 31 , 2026
back squat 10 – 10 – 8 – 8 – 6 – 6 – 4 – 4 – 2 – 2 amrap 10 3 devils press 7 toes to bar
March 30 , 2026
10 rounds 10 push press 115 / 75 10 v ups 10 KBS 53 / 35
March 27 , 2026
amrap 15 5 bar muscle ups 10 American KBS 15 box jumps
March 26 , 2026
every 3 minutes for 5 sets 3 bear complex – add load each set B. 5 rounds 150m run 50 double unders 15 goblet squats 50 / 35 DB
March 25 , 2026
EMOM 24 Minute 1 : 12 reps KB or DB Gorilla Row Minute 2 : 15 second L Hold Minute 3 : 12 / 10 bike
March 24 , 2026
Deadlift 5 – 5 – 5 3 – 3- 3 1 – 1- 1 Row 250m x 6 sets YGIG or rest 1 : 1
March 23 , 2026
7 rounds 21 / 18 cals 15 wall balls 9 ring dips or push ups to scale
March 20
amrap 15 10 burpees 10 toes to bar 10 power snatch 115 / 75
March 19 , 2026
5 rounds 100m run 10 situps 1 rope climb add 100m , 10 situps , 1 rope climb per round.