1 August, 2026

Coach M

Jul 31

1 min read

Part A:

500m/400m Row x 4

Partner 1 - Accumulates Meters

Partner 2 - 1 Minute Plank Hold

Swap and Repeat

Part B:

For Time:

50 Box Step Ups (Alternating)

20 Devils Press (Alternating)

50 Body Weight Lunges (Synchronized) 10 Bar Muscle Ups (Alternating) or 30 Chest to Bar (Alternating)

40 Box Step Ups (Alternating)

10 Devils Press (Alternating)

40 Body Weight Lunges (Synchronized)

5 Bar Muscle Ups (Alternating)

Recent Posts

See All

Saturday, 3 October, 2026

Part A: 3 Rounds: 30 Second Low or High Plank 20 Second Left Side Plank 20 Second Right Side Plank Rest 90 second Part B: Teams of 2, 16-minute AMRAP: (One partner completes a full round, then tags)

2 October, 2026

Part A: 12 minute Snatch Build Up Part B: for Time: 100 Wallball Shots ** At the top of every minute perform 3 push-ups ** Every time thr ball touches the ground, perform 3 air squats

Thursday, 1 October, 2026

Part A: 8 x 100m Sprints 1 Minute Rest between rounds Part B: For Time: 200m Farmers Carry 21 Kettlebell Swings 21 Toes To Bar / Knee Raises 5 Wall Walks 15 Kettlebell Swings 15 Toes To Bar / Knee Rai

Comments