Weekly Training Plan | October 12-18, 2026
Monday, October 12, 2026
Push Jerk & Sprint
Every 5:00 x 5 sets:
5 push jerks
:30 rest
100-m run
– Score is heaviest load lifted and slowest run effort - put your run times in the notes.
Tuesday, October 13, 2026
DUs, Burpees & Row
20 rounds for time of:
21 double-unders
7 burpees
– At 0:00 and 10:00, complete a 500-m row.
Wednesday, October 14, 2026
Strict Pull Ups & Walking Lunges
For time:
50 strict pull-ups
– Every 10 reps, complete 10 barbell front-rack walking lunges (125/185 lb).
Thursday, October 15, 2026
Bike, TGU and Hollow Rocks
4 rounds for reps:
3:00 bike cals
2:00 DB Turkish get-ups (25/35 lb)
1:00 hollow rocks
Friday, October 16, 2026
Nancy
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
Saturday, October 17, 2026
Team WOD
Sunday, October 18, 2026
8 rounds:
:20 air squats
:10 rest
4:00 rest
8 rounds:
:20 Echo bike cals
:10 rest
