Work Out Of Day
M
Monday
Strength/Weightlifting
10x 1 - Back Squats @90%
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Comp Track
13 Min AMRAP
10 Wall Balls, 14/20
8/10 Echo Bike Calories
15 GHD Sit-ups
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Progress Track
13 Min AMRAP
10 Wall Balls, 10/14
8/10 Echo Bike Calories
15 Sit-ups
T
Tuesday
Comp Track
5 RNDs For Time
15 Alternating Dumbbell Snatches, 60/45
11 Box Jumps, 20/24
6 Muscle-ups
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Progress Track
5 RNDs For Time
15 Alternating Dumbbell Snatches, 25/35
11 Box Step Overs, 20/24
6 Jumping Muscle-ups
W
Wednesday
Strength/Weightlifting
8x 2 - Back Squats @80%
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Comp Track
3 RNDs For Time
15 Deadlifts, 155/225
15 HSPUs
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Progress Track
3 RNDs For Time
15 Deadlifts, 105/155
15 Box HSPUs
T
Thursday
Strength/Weightlifting
4x 2 - Bench Press (Increase Each RND)
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Comp Track
10 RNDs For Time
6 Bar Facing Burpees
7 Shoulder To Overhead, 65/95
8 Sandbag Over Shoulder, 50/100
------------------------------
Progress Track
10 RNDs For Time
6 Bar Facing Burpees
7 Shoulder To Overhead, Moderate
8 Sandbag Over Shoulder, Moderate
F
Friday
Strength/Weightlifting
5x 1 - Power Snatch (AHAP)
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Comp Track
3 RNDs For time:
Row, 500 m
20 AirSquats
15 DB Clean & Jerks, 35/50
20 T2B
Rest 1 min
------------------------------
Progress Track
3 RNDs For time:
Row, 500 m
20 AirSquats
15 DB Clean & Jerks, Moderate
20 Knee Raises
Rest 1 min
S
Saturday
'FitFest 2026'
S
Sunday
'FitFest 2026'