WORK CAPACITY:
Every 4:00 for 20:00
400 Meter Run
Max Unbroken sets of 5 Thrusters (115/75)
STRENGTH:
Thruster 1-1-1-1-1-1-1-1-1-1
MONDAY 261012
WORK CAPACITY:
6 Rounds For Time:
8 Handstand Push Ups
10 Deadlift (155/105)
12 Box Jumps (24/20)
STRENGTH:
Deadlift
EMOM for 4 Minutes:
2 Reps
Every 2:00 for 8:00
2 Reps
SATURDAY 261010
WORK CAPACITY:
AMRAP in 24 Minutes:
60 Wall Balls (20/14)
8 Ring Muscle Ups
10 Wall Walks
FRIDAY 261009
WORK CAPACITY:
“Grettel”
10 rounds for time of:
3 Clean and Jersks 135/95 lb)
3 Burpees over the bar
STRENGTH:
For Time:
Power Clean 10-8-6-4-2
185/135, 205/145, 225/155, 235/160, 245/165
THURSDAY 261008
STRENGTH:
Weighted Pull-ups 5-5-5-3-3-3-3-1-1-1
WORK CAPACITY:
“Cindy”
AMRAP in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
WEDNESDAY 261007
WORK CAPACITY:
“CrossFit Open 20.2”
AMRAP in 20 minutes of:
4 Dumbbell Thrusters
6 Toes to Bar
24 Double-Unders
STRENGTH:
Back Rack Lunges
4 Rounds
1:00 on / 2:00 of
TUESDAY 261006
WORK CAPACITY:
For Time:
2 Rounds:
15/12 Calorie Row
10 Push Press (135/95)
15/12 Calorie Row
20 Kettlebell Swings (53/35)
2:00 Rest
30/24 Calorie Row
20 Push Press (135/95)
30/24 Calorie Row
30 Kettlebell Swings (53/35)
STRENGTH:
Overhead Complex
Every 2:00 for 12:00
1 Clean + 2 Push Press + 3 Push Jerk
MONDAY 261005
WORK CAPACITY:
2026 CrossFit Games
"Run Hang Squat Clean"
4 Rounds For Time:
400 Meter Run
10 Hang Squat Cleans (225/155)
STRENGTH:
Overhead Complex
Every 2:00 for 12:00
1 Clean + 2 Push Press + 3 Push Jerk
SATURDAY 261003
WORK CAPACITY:
Every 2:00 for 20:00
200 Meter Run
6 Unbroken Overhead Squats*
STENGTH:
EMOM for 10 Minutes:
1 Squat Snatch + 1 Hang Squat Snatch
FRIDAY 261002
WORK CAPACITY:
3 Rounds for Time:
10 Single Dumbbell Devils Press (50/35)
20 Alternating Dumbbell Snatch (50/35)
30 Single Dumbbell Box Step Ups (24/20") (50/35) 60 Double Unders
2:00 Rest
STRENGTH:
Front Rack Reverse Lunge 10-10-10-10-10
THURSDAY 261001
WORK CAPACITY:
AMRAP in 22 Minutes:
20' Handstand Walk
10 Wall Balls (20/14)
1:00 Rest
30' Handstand Walk
15 Wall Balls (20/14)
1:00 Rest
40' Handstand Walk
20 Wallballs (20/14)
1:00 Rest
50'/25, 60'/30, 70'/35, etc...
WEDNESDAY 260930
WORK CAPACITY:
For Time:
10 Burpees to Target
21 Chest to Bar
10/18, 10/15, 10/12, 10/9, 10/6, 10/3
STRENGTH:
EMOM for 12 Minutes:
1 Clean and Jerk
TUESDAY 260929
STRENGTH:
4 Rounds For Total Reps
:30 Row for Calories
:30 Rest
:30 Back Squats*
:30 Rest
then
8:00 to Establish a 5RM Back Squat*
*RX Back Squat weight will be your
bodyweight today.
WORK CAPACITY:
For Time:
21 Box Jumps (30/24)
42 Thrusters (95/65)
MONDAY 260928
WORK CAPACITY:
For Time:
33 Toes to Bar
800 Meter Run
27 Deadlift (225/155)
400 Meter Run
3:00 Rest
400 Meter Run
27 Deadlift
800 Meter Run
33 Toes to Bar
SATURDAY 260926
WORK CAPACITY:
Every 5:00 for 25:00
15 Lateral Bar Burpees
12 Strict Handstand Push Ups
9 Squat Snatch (155/105)
FRIDAY 260925
WORK CAPACITY:
“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135/95 lb)
STRENGTH:
Back Squat 1-1-1-1-1
THURSDAY 260924
WORK CAPACITY:
For Time:
2000/1800 Meter Row
20 Wall Walks
200 Double Unders
1000/900 Meter Row
10 Wall Walks
100 Double Unders
WEDNESDAY 260923
WORK CAPACITY:
4x AMRAP in 2 Minutes / 2:00 Rest
200 Meter Run
Max Burpee Box Jump Overs (24/20)
STRENGTH:
Weighted Pull Ups 3-3-3-3-2-2-2-2-1-1
TUESDAY 260922
WORK CAPACITY:
Every 2:00 for 30:00
10/7 Calorie Bike
1 Power Clean*
*Building in weight
MONDAY 260921
WORK CAPACITY:
5 Rounds For Time:
9 Thrusters (95/65)
6 Toes to Bar
9 Handstand Push Ups
6 Toes to Bar
STRENGTH:
Front Squat 5-5-3-3-3-3-3
