Sunday - 10/4/26

24 Minute AMRAP | Teams of 2
22 Sit-ups
18 Overhead Squats (95/65 lbs)
14 Pull-ups
120’ Sled Push (225/155 lbs)

Split work 50/50. One person working at a time.

Score = Total Rounds + Reps

Recovery:
Samson Stretch
30” Holds x 2 Each Side
Couch Stretch
1 Minute Each Leg
Lacrosse Ball Roll Upper Body
2 Minutes Total

Monday - 10/5/26

Time Trials:
250m Ski x 5

Score = Total Times (5 scores)

3 Rounds - For Time:
20 Deficit Push-ups (45/35 lbs plate)
15 Double DB Box Step-Overs (50/35 lbs) (20/16”)

Score = Total Time
Rx1 = 40/25 lbs
Rx3 = 60/40 lbs

Recovery:
Calf Stretch
1 Minute Each Leg
PVC Pass Throughs
X15
Lower Back Stretch
30” Hold x 2

Tuesday - 10/6/26

Back Squats:
5-5-5-5-5 | Increasing

4 Rounds | Each For Time:
200m Row
10 Wall-Ball (20/14 lbs)(10/9’)
10 Toes to Bar

1 Minute Rest After Each Round

Score = Total Time (4 Scores)

Recovery:
Spider Lunge
30” Holds x 2
Lacrosse Ball Roll Upper Body
2 Minutes Total
Couch Stretch
1 Minute Each Leg

Wednesday - 10/7/26

20 Minute AMRAP:
  30 Double Unders
  10 Alternating Dumbbell Snatch (70/50 lbs)
  100m Run
  1 Rope Climb

Score = Total Rounds + Reps
Rx1 = 60/40 lbs
Rx3 = Legless Rope Climb

Recovery:
Foam Roll Legs
  4 Minutes Total
Walk-outs to Press-up & Child’s Pose
  3 x 20” Holds
Lat Stretch against wall (elbow up)
  30” Holds x 2

Thursday - 10/8/26

6 Rounds - 3 Minutes Max Reps | 1:30 Rest:
40’ Walking Lunge
10/7 Cal Air Bike
80’ Farmer Carry (24/16 kg)
Max Sit-ups

Score = Total Reps of Sit-ups

Recovery:
Pigeon Pose
30” Holds x 2
Dead Hang From Rig
20” Holds x 3
Samson Stretch
30” Holds x 2 Each Side

Friday - 10/9/26

Clean & Jerk:
3-3-3-3 | Increasing

For Time:
15 Clean & Jerks (135/95 lbs)
15 Burpee Pull-ups
12 Clean & Jerks (155/105 lbs)
12 Burpee Pull-ups
9 Clean & Jerk (185/125 lbs)
9 Burpee Pull-ups

Score = Total Time

Recovery:
Hamstring Stretch at Rig
1 Minute Each Leg
Lower Back Stretch
30” Hold x 2
PVC Pass Throughs
X15

Saturday - 10/10/26

22 Minute AMRAP:
10 Back Squat (95/65 lbs)
200m Run
10 Ring Dips

Score = Total Rounds + Reps

Recovery:
90 degree Chest/Pec Stretch at Rig
30” Holds x 2
Lacrosse Ball Roll Upper Body
2 Minutes Total
Spider Lunge
30” Holds x 2

Sunday - 10/11/26

Teams of 2
3 Rounds - 2 Minute Stations Max Reps:
Box Jumps (24/20’)
Kettlebell Snatch (24/16 kg)
C2 Bike Cals
Hollow Hold (Every 10” = 1 Rep)

Score = Total Reps
Rx1 = 16/12 kg
Rx3 = 32/24 kg

Recovery:
Calf Stretch
1 Minute Each Leg
Couch Stretch
1 Minute Each Leg
PVC Head Through the Window
30” Holds x 2

Monday - 10/12/26

For Time:
800m Run
1 Minute Rest
100 Kettlebell Swings (24/16 kg)
1 Minute Rest
1,000m Row

Score = Total Time Including Rest

Strict Press:
5x3 | Same Weight

Recovery:
Lacrosse Ball Roll Upper Body
2 Minutes Total
Lacrosse Ball Roll Forearms
2 Minutes Total
Lower Back Stretch
30” Hold x 2

Tuesday - 10/13/26

22 Minute AMRAP:
16 Single Leg Toes to Bar
10 Overhead Squats (95/65 lbs)
30 Double Unders
10 Wall-ball (25/20 lbs) (10/9’)

Score = Total Rounds + Reps
Rx1 = Single Leg V-Ups
Rx3 = 125/85 lbs

Recovery:
Calf Stretch
1 Minute Each Leg
PVC Head Through the Window
30” Holds x 2
Press-up & Child’s Pose
3 x 20” Holds

Wednesday - 10/14/26

12 Minutes to Establish:
1 Rep Max Hang Squat Snatch

2 Rounds For Time:
25 Hang Power Snatch (75/55 lbs)
25 Box Jump Overs (24/20’)

Score = Total Time
Rx1 = 45/33
Rx3 = 95/65

Recovery:
Foam Roll Legs
4 Minutes Total
Lat Stretch against wall (elbow up)
30” Holds x 2
Calf Stretch
1 Minute Each Leg

Thursday - 10/15/26

30 Minute EMOM - Alternating Stations:
12/9 Cal Ski
60’ Sled Push (325/275 lbs)
12/9 Cal Row
40” Battle Ropes
12/9 C2 Bike Cals
14 Sledgehammer Hits

Score = Rounds Completed

Recovery:
PVC Pass Throughs
X15
Foam Roll Lower Body
2 Minutes Total
Samson Stretch
30” Holds x 2 Each

Friday - 10/16/26

Back Squat:
5-5-5-5 | Increasing
-Then-
15 reps at 70-80% of heaviest set

Time Trial:
100 Cal Air Bike

Recovery:
Spider Lunge
30” Holds x 2
Pigeon Pose
30” Holds x 2
Couch Stretch
1 Minute Each Leg

Saturday - 10/17/26

For Time:
400m Run
15 Unbroken Clean & Jerk (135/95 lbs)
400m run
12 Unbroken Clean & Jerk (135/95 lbs)
400m Run
9 Unbroken Clean & Jerk (135/95 lbs)

Clean & Jerk sets must be unbroken, if bar is dropped before completing the set, must complete 200m Run penalty

Score = Total Time

Recovery:
Pigeon Pose
30” Holds x 2
Dead Hang From Rig
20” Holds x 3
Samson Stretch
30” Holds x 2 Each Side

Sunday - 10/18/26

“Partner Task Tabata” - 20” Work, 10” Rest Each Station - Alternate Stations:
Push-ups
Sit-ups
Ring Rows
Russian Twists w/ Med-Ball (20/14 lbs)

-Both partners working at the same time
-WOD finishes when team completes number of reps.

Score = Total Time
Rx1 = 400 Reps
Rx2 = 500 Reps
Rx3 = 600 Reps

Recovery:
90 degree Chest/Pec Stretch at Rig
30” Holds x 2
Dead Hang From Rig
20” Holds x 3
Samson Stretch
30” Holds x 2 Each Side

Monday - 10/19/26

For Time | 21-15-9:
Air Bike Cals
Double Dumbbell Thrusters (40/25 lbs)
Run 200m
15-12-9:
Toes to Bar
Handstand Hand Lifts
Run 200m
9-6-3:
Pullups
Box Jumps (30/24")
Run 200m

Score = Total Time
Rx1 = 35/20 lbs
Rx3 = 50/35 lbs

Recovery:
PVC Head Through the Window
30” Holds x 2
Samson Stretch
30” Holds x 2 Each Side
Press-up & Child’s Pose
3 x 20” Holds

Tuesday - 10/20/26

For Time:
25 Hang Squat Cleans (135/95 lbs)
500m Row
20 Back Squats (135/95 lbs)
400m Row
15 Hang Power Cleans (135/95 lbs)
300m Row
10 Front Squats (135/95 lbs)
200m Row
5 Power Cleans (135/95 lbs)
100m Row

Score = Total Time
Rx1 = 115/75
Rx3 = 155/105

Recovery:
Spider Lunge
30” Holds x 2
Hamstring Stretch at Rig
1 Minute Each Leg
Couch Stretch
1 Minute Each Leg

Wednesday - 10/21/26

Bench Press:
3-3-3-3-3 | Increasing
* After each set, complete:
Stagger Stance Kettlebell Romanian Deadlift - 12 each leg
–Then into–
10-15 GHD Sit ups

Recovery:
90 degree Chest/Pec Stretch at Rig
30” Holds x 2
Press-up & Child’s Pose
3 x 20” Holds
Hamstring Stretch with Band
30” Holds up/out/in

Thursday - 10/22/26

Push Jerk:
5-4-3-2-1-1 | Increasing

14 Minute AMRAP:
7 Shoulder to Overhead (155/105 lbs)
500m Air Bike
14 Box Step Overs (24/20")

Score = Total Rounds + Reps

Recovery:
PVC Pass Throughs
X15
Lacrosse Ball Roll Upper Body
2 Minutes Total
Samson Stretch
30” Holds x 2 Each Side

Friday - 10/23/26

6 Rounds - 3 Minutes of Work / 1:30 Rest:
3 Squat Snatches
Max Cals on the C2 machine in the remaining time.

* Alternate between C2 Bike Erg and Rower Each Round. Athlete picks weight, Increase weight by at least 5lbs each round

Score = Total Calories on Machines

Recovery:
Lacrosse Ball Roll Upper Body
2 Minutes Total
Samson Stretch
30” Holds x 2 Each Side
Pigeon Pose
30” Holds x 2