Weekly Training Plan | September 21-27, 2026

Monday, September 21, 2026

Grace

For Time:

30 Clean and Jerks (#135)

Your aim is to finish in under 5 minutes (6 C&J per minute). If this is your first time doing Grace, use 50% of your C&J 1-rep max.

If you completed Grace previously in under 5 minutes, check your notes for the weight used, and this time increase the load by 5lbs (2.5 lbs per side).

Tuesday, September 22, 2026

Scaredy O'Connor

3 rounds for time:

15 thrusters (65/95 lb)
15 pull-ups
400-m run

Wednesday, September 23, 2026

Bend & Snap

On a 15:00 clock:

100 burpees
Max shuttle box jump-overs in the remaining time (20/24 in) - This will be your score

– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.

– Mark two lines 10 ft apart and place the box in the middle.

– 1 rep = start standing behind the first marked line, move to it, jump over the box, move past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.

– If you have a weight vest, use it.

Thursday, September 24, 2026

Anti-Rest

For total reps:

AMRAP 5:
Partner 1: Max DB deadlifts (50/70 lb)
Partner 2: Pull-up bar hang

– Only accumulate deadlifts when partner is hanging.

– Partners switch as needed.

– Use two dumbbells.

Rest 2:00

AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (50/70 lb)

– Only accumulate toes-to-bars when partner is holding.

– Partners switch as needed.

– Use two dumbbells.

Rest 1:00

AMRAP 5:
400-m DB farmers carry (50/70 lb)
Max-cal bike in the remaining time

– Partners share the work.

– Use two dumbbells.

Friday, September 25, 2026

Arm Farm

20min AMRAP:
Handstand walk (30 ft)
250-m row
3 L-sit ring muscle-ups
250-m row

– L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead; the rep finishes when the arms are fully locked out with extension of the elbow.

Saturday, September 26, 2026

Team WOD

Sunday, September 27, 2026

Money Maker

4 rounds for time:
100-m walking lunge
25 ring dips