Tuesday

 REST DAY

Monday

DUMBBELL “DT”

5 Rounds for TIME: 

 12 DB Deadlifts 

   9 DB Hang Power Cleans

   6 S2OH

RX= 50/35s

FUNday

In TEAMs of 2…

AMRAP in 25min of:

15 Penny Flips (45/35)

7 T2B

7 Burpees

7 Box Jumps

12 OH Lunges (45/35)

7 Thrusters

15 Hollow Rocks

Teammates alternate after every movement 

Thursday

Belt Squats: 3-3-3-2-2-1-1 

Mobility

Wednesday

Box Toe Taps: 10-10-10-10 

(Alternating, 5 each leg)

MAX Double Unders in 2min

5 Rounds:

 30 Russian Twist (35/25)

 Plate Hold Flutter Kicks (35/25)

Medball Throw Situps

Tuesday

3 Rounds for TIME:
 15 Thrusters (95/65)
 15 Pull-UPs
 Building RUN

Monday

AMRAP in 21min of:

 10 Tire Flips

 10 Tire Jumps

 20 Toe Taps

 Chow Hall RUN

Once trust is broken, it's almost impossible to win back. That is why integrity is not an accessory to character. It is the core. 

                                                             ~John Spencer

FUNday

Floor Press: 5-5-5-5-5

EMOM for 16min:

 12 Lunges

 10 Supine Ring Rows

 12 Box Jumps

 10 Tricep Kickbacks 

Finisher: 3 MAX Ring Holds

Thursday

For TIME:
  5 Shuttle Runs
15 Clean & Jerks
  5 Shuttle Runs
12 Clean & Jerks
  5 Shuttle Runs
  9 Clean & Jerks
  5 Shuttle Runs
  9 Clean & Jerks

*Barbell RX= 135/95

Wednesday

WARMUP

Belt Squats

Finishers 

Tuesday

2026 Community Cup Workout 4

2 Rounds for TIME:
 150 Double-Unders
 100 Air Squats
   50 Alternating DB Snatches (50/35)

9/11

Thursday

EOW: September 9, 2026

Wednesday

Stairs.

Tuesday

FUNday

Team 1776

For TIME:

KB Swings (53/35)

Box Jumps (24/20)

Air Squats

Push-Ups

Burpees Pull-Ups 

Sit-Ups

Row (calories)

Double-Unders

Wall Ball Shots (20/14)

Ball Slams (30/20)

DB Push Press (45/35)

As a team, complete a total of 1776 reps involving all exercises in any order

 

 

Thursday

“5 by 5”

Every :30 for 10min:

 5 Push-UPs

 5 Curls

TABATA…

Band Finisher

Wednesday

 DEADLIFT: 3-3-3-2-2-1-1

Tuesday

Stairs.

Monday

2 Rounds for TOTAL Reps:
 On a 3-minute Clock:
 400m RUN
 Max Pull-UPs

Rest 1 Minute

 On a 3-minute Clock:
 400m RUN
 MAX Push-UPs

Rest 1 Minute

 On a 3-minute Clock:
 400m RUN
 MAX KB Goblet Squats (53/35)

Rest 1 Minute