Weekly Training Plan | October 5-11, 2026
Monday, October 5, 2026
Fran
21-15-9
Thrusters (95#/65#)
Pullups
Tuesday, October 6, 2026
Run-GHD Sit-ups & Back Extensions
For time:
1,600-m run
100 GHD sit-ups
100 back extensions
1,600-m run
– Partition the sit-ups and back extensions any way.
Wednesday, October 7, 2026
Lunges & Farmers Carry
3 rounds for time:
50 lunges
200-m DB farmers carry (50/70 lb)
Thursday, October 8, 2026
Burpees & Ring Supports
3 rounds for time of:
30 burpees
:30 hold top of ring dip
:30 hold bottom of ring dip
:30 hold top of false-grip ring row
:30 hold bottom of false-grip ring row
Friday, October 9, 2026
Row, Cleans & Climbs
For time:
400/500-m row
30 power cleans (95/135 lb)
5 rope climbs (15/15 ft)
800/1,000-m row
5 rope climbs (15/15 ft)
30 power cleans (95/135 lb)
400/500-m row
Saturday, October 10, 2026
Team WOD
Sunday, October 11, 2026
Partner K2E & Box Jumps
10 rounds for time, with a partner:
8 knees-to-elbows
8 box jumps (24/30 in)
– Partners alternate rounds.
