Musical Wall Balls w/ penalty
4 sets each – 90 sec ON/OFF:
-300/250m Row + Toes to Bar for remainder
-15/12 Cal Bike + Double Unders
October 7, 2026
2 rounds:
–30-60 sec Deficit Push up Iso
–ATG Split Squat Iso x 30-45 sec/side
-10 DB Cuban press
-5 Yoga Push up + Spiderman lunge
A1) Pause Bench Press 3×4-6
A2) 2 up 1 Down Roller Leg Curl 3×5-10/leg
B1) DB Chest Supported Row Mechanical Drop set 3 x 10-15 + max reps + max reps
B2) DB Walking Lunge 3×6-8/leg
C) 3 sets – 2 min ON/OFF:
20/15/10 Cal Row
10-20 Deficit Push ups
Farmer Carry for remainder
October 6, 2026
A) 5 rounds:
Hang Power Clean x 3
Box Jump x 3
Partner Workout:
For time:
100 Cals on Machine
100 KBS
100 Cals on Machine 2
100 Goblet Step Ups
Split reps
October 5,2026
2 rounds:
-30-60 sec Wall Facing Handstand Hold
–Box Step Down x 8/leg
-30-45 sec Bottoms Up KB Front Rack Carry/side
-8 Cossacks/side
A1) Pause Back Squat 3×4-6
A2) Strict Chest to Bar Chin Ups 3×5-10 – add weight if needed
B1) Seated DB See Saw Press 3×8-10/arm
B2) Pause Hip Thrust 3×10-15
C) 3 sets: Max Watts in 10 sec on Echo Bike
October 3, 2026
Partner Workout:
20 min AMRAP:
2-4-6-8-10-etc. Muscle Ups
400m Run
6 Wall Walks or 60 sec Handstand Hold
Split reps
October 2, 2026
2 rounds:
-20-30 sec Chin over bar hold
-8 Split Squat Rock backs/side
-20-30 sec bottom of dip hold
-8 Single leg RDL/leg
A1) Dead Start Trap Bar Deadlift 3×4-6
A2) Dips/Push ups 3×5-10 – add weight if needed
B1) Front Rack Reverse Lunge 3×6-8/leg
B2) Single Arm Ring Row 3×8-10/arm
C)
Partner Workout
60-40-20:
-Cals on Machine
-Alternating DB Snatch
-Wall Ball
Split reps
October 1, 2026
Partner Rowling to 2000m w/ burpee penalty
5 sets each – 90 sec ON/OFF:
-250/200m Row + Double Unders for remainder
September 30, 2026
2 rounds:
–30-60 sec Deficit Push up Iso
–ATG Split Squat Iso x 30-45 sec/side
-10 DB Cuban press
-5 Yoga Push up + Spiderman lunge
A1) Pause Bench Press 3×4-6
A2) 2 up 1 Down Roller Leg Curl 3×5-10/leg
B1) DB Chest Supported Row Mechanical Drop set 3 x 10-15 + max reps + max reps
B2) DB Walking Lunge 3×6-8/leg
C)
10 min AMRAP:
1-2-3-4-5-6-7-8-9-10-etc
-Step Ups/leg
-Hand Release Push ups
September 29, 2026
A) 5 rounds:
Hang Power Clean x 3
Box Jump x 3
Partner Workout:
3 sets each:
400m Run
21 Kettlebell Swings
12 Toes to Bar
I go, You go
September 28, 2026
2 rounds:
-30-60 sec Wall Facing Handstand Hold
–Box Step Down x 8/leg
-30-45 sec Bottoms Up KB Front Rack Carry/side
-8 Cossacks/side
A1) Pause Back Squat 3×4-6
A2) Strict Chest to Bar Chin Ups 3×5-10 – add weight if needed
B1) Seated DB See Saw Press 3×8-10/arm
B2) Pause Hip Thrust 3×10-15
C)
Partner 800m Farmer Carry
-split distance with partner