10 min EMOM: 2 Power Clean & Jerk

For TIme:
21-15-9:
Power Clean & Jerk (95/135)
T2B
Lateral Bar Over Burpees

10 min Superset:
8 Double DB Step Back Lunge with DBs in the Front Rack
12 Plank Push Ups
1 min Rest

3 RFT:
50 Step Back Lunges
200m Double DB Farmer Carry (Rx: 35/50, Comp: 50/70)

OHS 3-3-2-2-1-1

With a Partner You go/I go (split as needed)
60 OHS (RX 65/95, Comp 95/135)
30 Rope climbs
IRT Max Distance Run

15 min For Quality WITH PURPOSE:
5-15 C2B
5-10 Sandbag Bear Squats
14 Box Jump Overs

15 min For Quality WITH PURPOSE:
15 Heavy Russian KBS
5-15 Strict RD
20 Split Squat Jumps
20 AMSU

Snatch Complex:
1 Full Power
1 Hang Power
1 Hang Squat
-regrip-
1 Full Squat Snatch

For Time: Service Cup WOD
100 DU
50 DBS (35/50)
100 DU

Teams of 3:
On a Running Clock: for Max Cals and Reps
2 rounds 3 min, 2 rounds 2 min:

Echo Bike Cals
Burpee Pull Ups
Running

DL Strength 5-3-1-3-5

8 min AMRAP:
12 DL (75/115)
10 S2OH (75/115)
8 Box Jump UPS 20/24 *Must Step Down

Repeat 14.4:
14 min ”AMRAP”:
60 Cal Row
50 T2B
40 WB (14/20, 9/10)
30 Cleans (95/135)
20 RMU

12 min to work through a Gymnastics Complex:

1 Pull Up - 1 C2B - 1 BMU, and add reps to work as high as you can!

Almost CF 2026 CF Service Cup Workout 2
Complete as many reps as possible in 8 minutes of:
50’ Farmer Carry Double DB Lunges (35/50)
25 Pull Ups
50’ Front Rack Double DB Lunges (35/50)
25 C2B
50’ OH Double DB Lunges (35/50)
IRT: Max Rep BMU

CF 2026 CF Service Cup Workout 3
Part A:
On a 15-minute clock, For Time:
10 Shuttle Runs (25’ down and back = 1 rep)
15 Clean & Jerks (95/135)
10 Shuttle Runs
12 Clean & Jerks (95/135)
10 Shuttle Runs
9 Clean & Jerks (95/135)
10 Shuttle Runs
9 Clean & Jerks (95/135)
IRT (if any) rest til 15 min mark

Part B:
At 15 minutes start on a 3-minute clock:
Build to a 1 RM Clean & Jerk

Front Squats Strength 5-3-1-3-5

For Time:
12-9-6-3 Front Squats (Rx: 75/115)
24-18-12-6 T2B

*TC: 10 min

12 min AMRAP:
2 WW
2 Rope Climbs 15’ (Comp: 2 Legless RC)
**Add 1 wall walk every round!

12 min for Quality:
10 Hollow Rocks
10 Vups
:10 sec Hollow Hold
15 Double DB Bicep Curls with good control

2026 CF Service Cup Workout 1
For Time:
50 WB (14/20, 10/10’)
50 Box Jump Overs (20/24) *must step down
50 WB (14/20, 10/10’)
50 MB Box Step Overs (14/20, 20/24)
50 WB (14/20, 10/10’)
50 Lateral Burpee BJO *Must step down (20/24)

*25 min TC

40 min E5MOM:
3 min Max Cals on Machine
2 min Single DB Box Step Ups (35/50, 20/24)

12 min to build up in load on the complex:
2 Thrusters
-regrip-
2 Power Snatch

For Time:
21-15-9:
C2B
Thrusters (70/100)
Power Snatch (70/100)