Wednesday
8/26/2026
For time
Row 50/38 cals or Echo bike 40/30 calories
75 Double unders
75 Ab mat sit-ups
75 Double unders
50 SA KB hang power clean @ 53#/35#
75 Double unders
75 Ab mat sit-ups
75 Double unders
+
Extra credit
DB bicep curl x15 reps
DB overhead tricep extension x20 reps
x3 sets
essentials 8-26-26
A. 12 min EMOM
Min 1: Seated DB strict press x12-15 reps
min 2: DB box step-ups max reps in :40
min 3: slam ball plank pass :30-:40
+
B. 12 minute AMRAP
40 Jump rope
12 ab-mat sit-ups or 8 hanging knee raises
12 DB snatches
*At the beginning & 6 min mark complete a 300m run
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