Friday, September 18
announcements
Sunday Session this week: Rebuild with Coach Meg
rx
For time:
50 wall-ball shots (14/20 lb) (10 ft)
50 box jump-overs (20/24 in)
50 wall-ball shots
50 med-ball box step-overs (20/24 in)
50 wall-ball shots
50 lateral burpee box jump-overs (20/24 in)
– 25:00 time cap.
Score: Total time
intermediate
For time:
50 wall-ball shots (10/14 lb) (9/10 ft)
50 box jump-overs (20/24 in)
50 wall-ball shots
50 med-ball box step-overs (20/24 in)
50 wall-ball shots
50 lateral burpee box jump-overs (20/24 in)
– 25:00 time cap.
– Step-ups are allowed
Score: Total time
beginner
For time:
20 wall-ball shots (6/10 lb) (9/9 ft)
20 box step-overs (12/12 in)
20 wall-ball shots
20 med-ball box step-overs (12/12 in)
20 wall-ball shots
20 lateral burpee box step-overs (12/12 in)
– 25:00 time cap.
Score: Total time
Intended Stimulus
2026 Everyday Hero Service Cup Workout 1.
17:00-25:00; 25:00 time cap.
This is a mental slug-fest; keep grinding through the reps and progressing forward through the effort.
Wall-ball shots in 3:30 or faster.
Keep moving and chipping away at all box-related movements.
Videos
Skill Work
Rest, stretch, recover.