Monday, October 5 2026

Strength: 5 Sets

Back Squat x 3 reps

(65%, 70%, 75%, 85%, 85%)

Superset: DB Romanian Deadlift x 12 reps

Metcon: 2RFT

400m Run

30 Front Squats 115/75

25 Toes to Bar

20 Push Press

Friday, October 2 2026

Strength: 5 Sets

Bench Press x 3 reps

Start at 65% and climb.

Metcon: 2RFT

500m Row

50 Air Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

10 Clean + Jerks 135/95

Thursday, October 1 2026

Strength: 4 Sets

Push Press x 5 reps

Superset: Lateral Raises x 12-15 reps

Metcon: AMRAP 15

10/7 Cal Bike

10 Toes to Bar

5 Burpees

10 Toes to Bar

5 Push Press 135/95

200m Run

Wednesday, September 30 2026

Strength: 5 Sets

Back Squat x 3 reps

Superset: 10 DB Romanian Deadlifts

Metcon: 3RFT

400m Run

50 KB Swings 53/35

25 Wall Balls 20/14

15 Box Jumps 24/20

Tuesday, September 29 2026

Strength: 5 Sets

2 Power Clean + 1 Front Squat

Superset: 10/7 Cal Bike Sprint

Metcon: AMRAP 18

12 Power Cleans

35 Double-unders

6 Strict Pull-ups

200m Row/Ski

Monday, September 28 2026

Strength: 4 Sets

Strict Press x 5 reps

Superset: Lateral Raises x 15 reps

Loading: 60%,65%,70%,75%

Metcon: EMOM 21

1) 15/12 Calories

2) 10 Push Press 115/75

3) 10 Toes to Bar

Friday, September 25 2026

Strength: 5 Sets

Bench Press x 10 reps

Superset: 21’s

Metcon: 3RFT

21 Cal Bike

15 KB Swings 53/35

9 HSPU

Thursday, September 24 2026

Strength: 5 Sets

Front Squat x 3 reps

Superset: Wall sit x 60 seconds

Metcon: AMRAP 15

20 Wall Balls 20/14

15 Pull-ups

10 Ring Dips

200m Run

Wednesday, September 23 2026

Strength: 5 Sets

Deadlift x 3 reps

Metcon: 4RFT

500m Row

15 Deadlifts 185/135

30 Double-unders

15 HR Push-ups

Monday, September 21 2026

Strength: Build to a 1RM Back Squat

Metcon: AMRAP 15

10/7 Cal Bike

12 Toes to Bar

15 Front Squat 95/65

200m Row/Run/ Ski

Friday, September 18 2026

Strength: 5 Sets

Bench Press x 1-2 reps

Superset: your choice

Metcon: 10RFT

5 Pull-ups

10 Push-ups

15 Wall Balls 20/14

Thursday, September 17 2026

Strength: 4 Sets

Front Squat x 3 reps

Metcon: 5RFT

15 Calories

12 Deadlift 155/105

9 Hang Power Clean

6 Jerks

3 Burpees

Wednesday, September 16 2026

Strength: 5 Sets

Strict Pull-ups x 5-7 reps

Superset: 8-10 Ring Dips

Metcon: AMRAP 15

20/15 Cal Bike

25 Sit-ups

15 Toes to Bar

9 HSPU

Tuesday, September 15 2026

Strength: 5 sets

Clean+jerk x 2-3 reps

Metcon: 3RFT

500m Row

26 Jumping Lunges

64 Double-unders

12 Power Cleans 115/75

Monday, September 14 2026

Metcon: AMRAP 18

400m Run

25 Wall Balls 20/14

30 Calories

40 KB Swings

200m Farmers Carry

Strength: 3 Sets

12 Bulgarian Split squats

15 Inverted Rows

20 Hammer Curls

Friday, September 11 2026

Strength: 4 Sets

Bench Press x 3-5 reps @ 80-90%

Metcon: For Time

Buy-in:

2,001m Row

Then 9 rounds

11 Toes to Bar

11 Deadlifts 155/105

11 Wall Balls 20/14

Thursday, September 10 2026

Strength: 4 Sets

Power Clean x 2-3 reps @80-85%

Metcon: 4RFT

10 Power Cleans 135/95

10 Pull-ups

10 HSPU

Friday, September 5 2026

Metcon: AMRAP 25

400m Run

25 American KB swings 53/35

30 Walking Lunges

400m Run

25 DB Bench Press

30 Double-unders

Thursday, September 3 2026

Strength: 4 Sets

Power Clean x 3-4 reps

Superset: 10/7 Cal Bike

Metcon: For Time

30 Calories

15 Clean + Jerks 135/95

30 Calories

15 HSPU

30 Calories

15 Box Jump-Overs

Wednesday, September 2 2026

Metcon: AMRAP 15

300/250m Row

30 Sit-ups

20 Pull-ups

When 15 minutes is up complete

75 Wall Balls 20/14