16 May 2026 TIMELINE:
0800 Sign in and Squading. (Leave all weapons if vehicle until after the safety brief.)
0815 Safety Brief.
0900: 0.5 mile run.
Live Fire WOD goes hot no later than: 0930
Each range, with 5 stations:
Will have a total of 45 minutes WODS.
With a 15 minute range to range rotation time.
All ranges will begin WOD time at the bottom of each hour. (0930, 1030, 1130, 1230, 1330)
Conclude live fire WODs at approximately 1415
Begin 4 Mile Ruck at 1445
NLT 1630 OSS Completion.
1645 Awards and BBQ
The May 2026 Program
Warm up run: 0.5 Mile
Range 3 stations will have 5 stations (AMRAP), perform each station once then repeated, with intervals of 2 minute work and 2 minute rest.
· R3 – Station 1: Squats + Pistol
· R3 – Station 2: Sandbag Clean + Pistol
· R3 – Station 3: Weighted Sit Ups + Pistol
· R3 – Station 4: Tractor Tire Flip + Pistol
· R3 – Station 5: Pull-Ups & Sprint + Pistol
· R3 – Station 1: Squats + Pistol
· R3 – Station 2: Sandbag Clean + Pistol
· R3 – Station 3: Weighted Sit Ups + Pistol
· R3 – Station 4: Tractor Tire Flip + Pistol
· R3 – Station 5: Pull-Ups & Sprint + Pistol
Range 4 stations will have 5 stations (AMRAP), perform each station once then repeat three times, with intervals of 1 minute and 15 second work and 1 minute and 15 second rest.
· R4 – Station 1: Sprints + Pistol
· R4 – Station 2: Bag Over Shoulder + Pistol
· R4 – Station 3: Box Step Over + Pistol
· R4 – Station 4: Battle Rope Double Arm Slams + Pistol
· R4 – Station 5: Single-Arm Ammo Can Bent-Over Rows + Pistol
· R4 – Station 1: Sprints + Pistol
· R4 – Station 2: Bag Over Shoulder + Pistol
· R4 – Station 3: Box Step Over + Pistol
· R4 – Station 4: Battle Rope Double Arm Slams + Pistol
· R4 – Station 5: Single-Arm Ammo Can Bent-Over Rows + Pistol
· R4 – Station 1: Sprints + Pistol
· R4 – Station 2: Bag Over Shoulder + Pistol
· R4 – Station 3: Box Step Over + Pistol
· R4 – Station 4: Battle Rope Double Arm Slams + Pistol
· R4 – Station 5: Single-Arm Ammo Can Bent-Over Rows + Pistol
Range 8 (left side) stations will have 5 stations (AMRAP), each station repeated twice before moving on to the next station, with intervals of 2 minute work and 2 minute rest.
· R8L – Station 1: Goblet Squats+ Carbine & Pistol
· R8L – Station 1: Goblet Squats+ Carbine & Pistol
· R8L – Station 2: Dumbbell Shoulder Press (standing) + Carbine & Pistol
· R8L – Station 2: Dumbbell Shoulder Press (standing) + Carbine & Pistol
· R8L – Station 3: American Kettlebell Swings (to overhead) + Carbine & Pistol
· R8L – Station 3: American Kettlebell Swings (to overhead) + Carbine & Pistol
· R8L – Station 4: Reverse Lunges w/ bag + Carbine & Pistol
· R8L – Station 4: Reverse Lunges w/ bag + Carbine & Pistol
· R8L – Station 5: Farmer’s Carry + Carbine & Pistol
· R8L – Station 5: Farmer’s Carry + Carbine & Pistol
Range 8 (right side) stations will have 5 stations (AMRAP), each station repeated twice before moving on to the next station, with intervals of 2 minute work and 2 minute rest.
· R8R – Station 1: Bearhug Walk + Carbine
· R8R – Station 1: Bearhug Walk + Carbine
· R8R – Station 2: Bag Squat Thrusters + Carbine
· R8R – Station 2: Bag Squat Thrusters + Carbine
· R8R – Station 3: Russian Twist + Carbine
· R8R – Station 3: Russian Twist + Carbine
· R8R – Station 4: Burpees + Carbine
· R8R – Station 4: Burpees + Carbine
· R8R – Station 5: Sandbag Ground to Shoulder + Carbine
· R8R – Station 5: Sandbag Ground to Shoulder + Carbine
Range 9 stations will have 5 stations (AMRAP) with intervals of 4 minute and 15 second work and 4 minute and 15 second rest.
· R9 – Station 1: Plank + Carbine
· R9 – Station 2: Sit-Ups + Carbine
· R9 – Station 3: Standing Rope Sled Pull + Carbine
· R9 – Station 4: Box Step-Ups + Carbine
· R9 – Station 5: Hand-Release Push-Ups + Carbine
Ruck Route: 4 Miles.