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Thursday, September 11 2025

Today, we honor the lives lost and the heroes who emerged on September 11, 2001. This workout is dedicated to their memory—a small tribute through sweat, strength, and resilience. Never forget. 🇺🇸

Metcon: For Time

2,001m Run/Row/Ski

9 Rounds

11 Toes to Bar

11 Box Step-ups (50/35)

11 Push-ups

2,001m Run/Row/Ski

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Tuesday, September 9 2025

Strength: Back Squat

*Set 1 – 3 reps @ 60-65%

*Set 2 – 3 reps @ 65-70%

*Set 3 – 3 reps @ 70-75%

*Set 4 – 3 reps @ 70-75%

*Set 5 – Max reps @ 50-55%

*Set 6 – Max reps @ 45-50%

Rest 2 minutes between sets

Metcon:For Time

60 KB Swings 53/35

30 Wall Balls 20/14

40 KB Swings

20 Wall Balls

20 KB Swings

10 Wall Balls

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Wednesday, September 2 2025

Strength: 4 Sets

Floor Wipers x 20 reps

Into…

DB Side Crunches x 15 per side

Metcon: Against a 2 minute clock, perform as many reps as possible of:

3 Wall Walks

12 Toes to Bar

Max Double Unders in the remaining time.

Rest 2 minutes between sets and repeat for a total of FIVE sets (20 minutes).

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Tuesday, September 2 2025

Strength: 4 Sets

Floor Wipers x 20 reps

Into…

DB Side Crunches x 15 per side

Metcon: Against a 2 minute clock, perform as many reps as possible of:

3 Wall Walks

12 Toes to Bar

Max Double Unders in the remaining time.

Rest 2 minutes between sets and repeat for a total of FIVE sets (20 minutes).

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Monday, September 2 2025

Strength: 5 Sets

Push Press x 5 reps

Superset: Banded Tricep extension x 15 reps

Metcon: Every minute, on the minute, for 24 minutes (5 sets of):

Station 1: 30 Second Wall Sit + 12-16 Jumping Lunges

Station 2: 8-12 Dumbbell Push Press

Station 3: 12-15/8-12 Calorie Echo/Assault Bike

Station 4: Rest

Station 5: 8-12 Tempo Ring Rows @ 2111 or 5-6 Weighted Pull-Ups

Station 6: 8-12 Dumbbell Front Squats

Station 7: Max Distance Shuttle Run (25 Foot Increments)

Station 8: Rest

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Friday, August 29 2025

We will be closed Monday, September 1st.

Happy Labor Day!

Strength: Take 15 minutes to build to today’s 1RM Strict Press

Suggested loading:

Set 1 – 3 @ 60%

Set 2 – 2 @ 70%

Set 3 – 1 @ 75-80%

Set 4 – 1 @ 80-85%

Set 5 – 1 @ 85-90%

Set 6 – 1 @ 90+%

Set 7 – 1 @ 90+%

Rest at least 90 seconds between all sets.

Metcon: For time

21 Deadlifts (155/105lbs)

3 Wall Walks

15 Deadlifts (185/125lbs)

5 Wall Walks

9 Deadlifts (225/155lbs)

7 Wall Walks

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Friday, August 29 2025

Strength: Take 15 minutes to build to today’s 1RM Strict Press

Suggested loading:

Set 1 – 3 @ 60%

Set 2 – 2 @ 70%

Set 3 – 1 @ 75-80%

Set 4 – 1 @ 80-85%

Set 5 – 1 @ 85-90%

Set 6 – 1 @ 90+%

Set 7 – 1 @ 90+%

Rest at least 90 seconds between all sets.

Metcon: For time

21 Deadlifts (155/105lbs)

3 Wall Walks

15 Deadlifts (185/125lbs)

5 Wall Walks

9 Deadlifts (225/155lbs)

7 Wall Walks

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Thursday, August 28 2025

Strength: Handstand Push-Up Density Re-Test

Take 5 minutes to warm-up for Strict Handstand Push-Ups and different variations your members might use today for this test.

Followed by…

90 Seconds Max Reps Strict Handstand Push-Ups

90 Seconds Rest

60 Seconds Max Reps Strict Handstand Push-Ups

60 Seconds Rest

30 Seconds Max Reps Strict Handstand Push-Ups

30 Seconds Rest

Options for customizing: using a mat to reduce the distance on the HSPU, doing these from a box, pike push-ups, seated DB Press (record the weight used and reps)

Metcon: Against a 60 second clock, perform as many reps as possible of:

50 Double Unders

Max Calorie Echo/Assault Bike OR Ski Erg in the remaining time.

Rest 2 minutes between sets and repeat for FIVE total sets.

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Thursday, August 28 2025

Strength: Handstand Push-Up Density Re-Test

Take 5 minutes to warm-up for Strict Handstand Push-Ups and different variations your members might use today for this test.

Followed by…

90 Seconds Max Reps Strict Handstand Push-Ups

90 Seconds Rest

60 Seconds Max Reps Strict Handstand Push-Ups

60 Seconds Rest

30 Seconds Max Reps Strict Handstand Push-Ups

30 Seconds Rest

Options for customizing: using a mat to reduce the distance on the HSPU, doing these from a box, pike push-ups, seated DB Press (record the weight used and reps)

Metcon: Against a 60 second clock, perform as many reps as possible of:

50 Double Unders

Max Calorie Echo/Assault Bike OR Ski Erg in the remaining time.

Rest 2 minutes between sets and repeat for FIVE total sets.

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Tuesday, August 26 2025

Strength: Back Squat

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 90+%

Rest 2-3 minutes between sets

Metcon: Against a 5 minute clock, perform as many reps as possible of:

3 Dumbbell Bench Press (50/35lbs)

3 Toes to Bar or V-Ups

6 Dumbbell Bench Press (50/35lbs)

6 Toes to Bar or V-Ups

9 Dumbbell Bench Press (50/35lbs)

9 Toes to Bar or V-Ups

etc.. adding 3 reps to each movement until the 5 minute mark.

Rest 5 minutes between sets and repeat for TWO total sets (15 minutes for one group, 20 minutes if running in two groups).

For the second set, start over at the round of 3/3.

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Monday, August 25 2025

Strength:

Take 15 minutes to build to today’s heavy, but technically sound, 1-RM Split Jerk

Suggested loading:

*Set 1 – 3 @ 60%

*Set 2 – 2 @ 70%

*Set 3 – 1 @ 75-80%

*Set 4 – 1 @ 80-85%

*Set 5 – 1 @ 85-90%

*Set 6 – 1 @ 90+%

*Set 7 – 1 @ 90+%

Rest 2 minutes between all sets.

Metcon: For time:

30 Bar Facing Burpees

15 Hang Power Cleans (115/85lbs)

30 Pull-Ups

15 Hang Power Cleans (115/85lbs)

30 Bar Facing Burpees

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Friday, August 22 2025

Strength: For 20 minutes (10 sets of):

Clean

Set 1: 1.1.1 @ 65%

Set 2: 1.1 @ 70%

Set 3: 1 @ 75%

Set 4: 1.1.1 @ 72%

Set 5: 1.1 @ 77%

Set 6: 1 @ 82%

Set 7: 1 @ 87%

Set 8: 1 @ 92%

Set 9 & 10: 1 @ 92+%

*Build based on quality.

*1.1.1 = 1 rep, rest 5-10 seconds, 1 rep, rest 5-10 seconds, 1 rep.

Metcon: For time:

9-6-3-6-9 reps of:

Deadlifts (185/125lbs)

12-9-6-9-12 reps of:

Toes to Bar

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Thursday, August 21 2025

Metcon: Eight rounds for time of:

400/350 Meter Row OR 25/20 Calorie Echo/Assault Bike

200 Meter Run @ Zone 2 Pace

Goal = Push the row or bike HARD then use the 200 meter run to bring the heart rate back down.

Time Goal = <22 Minutes

Cap = 25 Minutes

Strength:

Three sets of:

8-12 Tempo Dumbbell Z Press @ 21X1

Rest 30 seconds

8-12 Tempo Single Leg Romanian Deadlifts (each leg) @ 11X1

Rest 60-90 seconds

Followed by…

Three sets of:

8-12 Tempo Dumbbell or Barbell Bent Over Rows @ 21X1

Rest 30 seconds

8-12 Tempo Bulgarian Split Squats (each leg) @ 21X1

Rest 60-90 seconds

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Wednesday, August 20 2025

Strength: A.

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75-80%

*Set 6 – 1 rep @ 90+%

Rest 2 minutes between sets

Metcon: Every 2:30, for 20 minutes (4 sets of):

Station 1: 30 Second Max Calorie Echo/Assault Bike

Station 2: 30 Seconds of Max Front Squats (185/125lbs – from the rack)

Rx+ Loading:

225/155lbs

*If you cannot perform at least 8 unbroken front squats with this load, adjust the weight to something that you can.

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Tuesday, August 19 2025

Strength: Take 15 minutes to build to today’s 1RM Bench Press

Suggested loading:

Set 1 – 3 @ 60%

Set 2 – 2 @ 70%

Set 3 – 1 @ 75-80%

Set 4 – 1 @ 80-85%

Set 5 – 1 @ 85-90%

Set 6 – 1 @ 90+%

Set 7 – 1 @ 90+%

Rest at least 90 seconds between all sets.

Metcon: Complete as many rounds and reps as possible in 25 minutes of:

18/15 Calorie Row

15 Dumbbell Bench Press (50/35lbs)

12 Pull-Ups

9 Dumbbell Burpee Deadlifts (50/35lbs)