Wednesday, July 30 2025

Strength: Bench Press

Set 1 – 10 reps @ 62-66%

Set 2 – 8 reps @ 72-76%

Set 3 – 6 reps @ 77-82%

Set 4 – 4 reps @ 82-87%

Set 5 – 2 reps @ 87-92%

Rest 2 minutes between sets

*Each set, with the exception of the 5th and final set, should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

Metcon: Complete as many rounds and reps as possible in 15 minutes of:

12 Toes to Bar

50 Foot Right Arm Dumbbell Single Arm Overhead Walking Lunge (50/35lbs)

12 Deadlifts (185/125lbs)

50 Foot Left Arm Dumbbell Single Arm Overhead Walking Lunge (50/35lbs)

Rx+ Weights:Deadlifts – 225/155lbs

Lunges – 70/50lbs

Tuesday, July 29 2025

Strength: In 15 minutes build to a heavy single

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1-2 reps @ 80-83+%

*Set 4 – 1 rep @ 83-86+%

*Set 5 – 1 rep @ 86-89+%

*Set 6 – 1 rep @ 89-92+%

*Set 7 – 1 rep @ 92-95+%

Metcon: Five rounds for time of:

200 Meter Run

*Cleans (Power or Squat)*

Rx Weights:

Round 1 – 10 reps @ 40% of 1RM Clean

Round 2 – 8 reps @ 50% of 1RM Clean

Round 3 – 6 reps @ 60% of 1RM Clean

Round 4 – 4 reps @ 70% of 1RM Clean

Round 5 – 2 reps @ 80% of 1RM Clean

Rx+ Weights:

Round 1 – 10 reps @ 135/95lbs

Round 2 – 8 reps @ 165/115lbs

Round 3 – 6 reps @ 195/135lbs

Round 4 – 4 reps @ 225/155lbs

Round 5 – 2 reps @ 255/175lbs

Goal = <12 Minutes

Cap = 15 Minutes

Monday, July 28 2025

Metcon: Every 3 minutes, for 27 minutes (3 sets of):
Station 1: 8-10 Burpee Box Jump Overs (20-24″ – step is ok) + Bike, Row, Jog or Ski @ Zone 2 Pace the Remainder

Station 2: 200 Foot Farmer Carry (53-70/35-53lbs) + Bike, Row, Jog or Ski @ Zone 2 Pace the Remainder

Station 3: 20-30 Wall Ball Shots (20/14lbs to 10/9′) + Bike, Row, Jog or Ski @ Zone 2 Pace the Remainder

*Each station should be unbroken and/or take 60 seconds or less prior to the zone 2 cardio effort.

Friday, July 25 2025

Strength: 5 Sets

Push Press x 5 reps unbroken

Superset: Barbell Curl x 12-15 reps

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

15/10 Calorie Echo/Assault Bike or Ski Erg

Max Dumbbell Bench Press (50/35lbs) in the remaining time.

Rest 4 minutes between sets and repeat for three (3) total sets (15 minutes).

*The bike should take less than 30 seconds at a 9/10 effort, leaving you 30 seconds to perform a set of Dumbbell Bench Press. If you cannot perform at least 12-15 reps in a row with this weight, adjust accordingly.

Thursday, July 24 2025

Strength: Every 2 minutes, for 10 minutes (5 sets of):

Hang Clean + Low Hang Clean + Clean

Set 1: 60%

Set 2: 64%

Set 3: 68%

Set 4: 72%

Set 5: 75%

Metcon: “Kitchen Sink”

Three rounds for time of:

30 Pull-Ups

15 Bar Facing Burpees

15 Ground to Overhead (95/65lbs)

15 Bar Facing Burpees

400 Meter Run

Wednesday, July 23 2025

Strength: Every minute, on the minute, for 10 minutes (5 sets of):

Station 1: 15-20/10-15 (tel:15-20/10-15) Calorie Row

Station 2: 10 Alt. DB snatches (50/35lbs)*

At the 10:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 10 minutes (5 sets of):

Station 1: 15-20/10-15 (tel:15-20/10-15) Calorie Echo/Assault Bike

Station 2: 8 Dumbbell Box Step Overs (50/35lbs to 20″)

Metcon: AMRAP 18

30 Walking Lunges

30 KB Swings 53/35

30 Push-ups

400/300m Row

Tuesday, July 22 2025

Strength: Four sets of:

Back Squat x 3 reps @ 75-80%

Rest 2-3 minutes between sets

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

9 Box Jumps (24/20″ with step down)

12 Toes to Bar

15 Wall Ball 20/14

Monday, July 21 2025

Strength: Bench Press

*Set 1 – 10 reps @ 59-63%

*Set 2 – 8 reps @ 69-73%

*Set 3 – 6 reps @ 74-79%

*Set 4 – 4 reps @ 79-84%

*Set 5 – 2 reps @ 84-89%

Rest 90-120 seconds between sets.

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

Metcon: AMRAP 20

5 Pull-ups

10 Push-ups

15 Air Squats

200m Run

Friday, July 18 2025

Strength: 6 Sets

Bench Press x 6 reps

Superset: Barbell Curl x 16-18 reps

Metcon: Three rounds for time of:

25 Toes to Bar

15 Bar Facing Burpees

5 Front Squats (225/155lbs)

*Barbell comes from the ground*

Alternative Movement Suggestions:

Toes to Bar – V-Ups, GHD Sit-Ups, Toes to Rings

Goal = <10 Minutes

Cap = 12 Minutes

Thursday, July 17 2025

Strength: Every minute, on the minute, for 15 minutes:

Station 1: 3-5 Wall Walks

Station 2: 6-10 Strict Handstand Push-Ups

Station 3: 6-8 Strict Pull-Ups

Metcon: Four sets for times of:

12/9 Calorie Echo/Assault Bike

6 Toes to Bar

12/9 Calorie Echo/Assault Bike

Rest 3 minutes between sets

Tuesday, July 15 2025

Strength: A.

Every 2 minutes, for 12 minutes (6 sets of):

Clean + Hang Clean

Set 1: 60%

Set 2: 64%

Set 3: 68%

Set 4: 72%

Sets 5-6: 75%

At the 12:00 mark…

Every 2 minutes, for 6 minutes (3 sets of):

6 Clean Grip Deadlifts @ 68-78%

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

15-12-9 reps of:

Calorie Row (Female Calories 12/9/6)

Lateral Burpees Over the Rower

*In the remaining time, perform as many Wall Ball Shots (20/14lbs to 10/9′) as possible*

Rest 60 seconds between sets and repeat for a SECOND set.

Monday, July 14 2025

Metcon: For time:

50 Alternating Dumbbell Snatches (50/35lbs)

100 Double Unders

40 Alternating Dumbbell Snatches

80 Double Unders

30 Alternating Dumbbell Snatches

60 Double Unders

Goal = <10 Minutes

Time Cap = 12 Minutes

Strength: Every minute, on the minute, for 10 minutes (5 sets of):

Station 1: 12-15 Dumbbell Push Press (50-70/35-50lbs)

Station 2: 12-15 Heel Elevated Goblet Squats (50-70/35-50lb single dumbbell)

Immediately followed by…

Every minute, on the minute, for 10 minutes (5 sets of):

Station 1: 12-15 Dumbbell Bench Press (50-70/35-50lbs)

Station 2: 12-15 Toes to Bar/GHD Sit-Ups or 20-25 V-Ups

*For all dumbbell movements, pick a weight you could do at least 12 reps with. If you can get all the way to 15, go heavier on the next round.

Friday, July 11 2025

Strength: Three sets of:

Back Squat x 5 reps @ 65-70%

Rest 2 minutes between sets.

Metcon: For time:

30 Pull-Ups (see below)

15 Squat Cleans (185/125lbs)

30 Pull-Ups (see below)

Goal = <8 minutes

Time Cap = 12 minutes

Rx+ Weights:

205/135lbs

Rx+ Movement Options:

30 Chest to Bar Pull-Ups

10 Ring Muscle Ups

10 Bar Muscle Ups

*The squat clean weight should be something that you could perform consistently; around 1 rep every 6-8 seconds or less. If you cannot do that with the 185/125lbs, adjust the loading to 60% of your 1RM clean.

*The gymnastics movement should be something that you could complete all repetitions in 3 sets or less. Adjust the movement and/or repetitions in order to maintain workout intensity.

Thursday, July 9 2025

Strength: Bench Press

Set 1 – 10 reps @ 56-60%

Set 2 – 8 reps @ 66-70%

Set 3 – 6 reps @ 71-76%

Set 4 – 4 reps @ 76-81%

Set 5 – 2 reps @ 81-86%

Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

Metcon: Every 2 minutes, for 24 minutes (6 sets of):

Station 1: 26-33/21-26 Calorie Echo/Assault Bike

Station 2: 26-33/21-26 Calorie Row OR 300 Meter Run

Goal = 90 Seconds or Less of Work Each Station; Adjust Calories Accordingly

Wednesday, July 9 2025

Strength: Strength Every 90 seconds, for 9 minutes (6 sets of): Power Snatch x 1 rep

Sets 1-2: 70-75% of 1RM Power Snatch

Sets 3-4: 75-80% of 1RM Power Snatch

Sets 5-6: 80-85% of 1RM Power Snatch

Metcon: For total reps:

30 Seconds of Double Unders

60 Second Rest

30 Seconds of Snatches (75/55lbs)

60 Second Rest

30 Seconds of Bar Facing Burpees

60 Second Rest

30 Seconds of Hang Power Cleans (75/55lbs)

Rest 3 minutes, then repeat, starting with the Double Unders.

Tuesday, July 8 2025

Metcon: For time:

1,000 Meter Run

50 Push-ups

200 Foot Dumbbell Walking Lunge (50/35lbs)

800 Meter Run

40 Push-ups

150 Foot Dumbbell Walking Lunge

400 Meter Run

30 Push-ups

100 Foot Dumbbell Walking Lunge

200 Meter Run

20 Push-ups

50 Foot Dumbbell Walking Lunge

Goal = <22 minutes

Time Cap = 25 minutes

Monday, July 7 2025

Strength: Every 2 minutes, for 16 minutes (8 sets of):Split Jerk

Sets 1-3: 2 reps @ 64-69%

Sets 4-6: 2 reps @ 69-74%

Sets 7-8: 1 rep @ 74-79%

Pause for 2 seconds in the receiving position of ALL reps.

At the 16:00 mark…

Three sets of:

10 Push Press @ 45-50% of 1RM Jerk

Rest 2 minutes between sets

Metcon: Against a 4 minute clock, perform as many rounds and reps as possible of:

15/12 Calorie Row

3 Shoulder to Overhead (95/65lbs)

3 Toes to Bar

15/12 Calorie Row

6 Shoulder to Overhead

6 Toes to Bar

15/12 Calorie Row

9 Shoulder to Overhead

9 Toes to Bar

etc.. adding 3 reps to the Shoulder to Overhead and Toes to Bar every time you return to them.

Rest 60 seconds between sets and repeat for THREE total sets, picking up where you left off each time. Continue to add 3 reps to the Shoulder to Overhead and Toes to Bar.

Rx+ Weights:135/95lbs

Wednesday, July 2 2025

Strength: Every 90 seconds, for 24 minutes (8 sets of):

Station 1: 17-22/13-17 Calorie Echo/Assault Bike

Station 2: 17-22/13-17 Calorie Row OR 200 Meter Run

Goal = <60 Seconds of Work Each Station

*If you can finish in under 60 seconds, consider increasing the calories by 1 each set.

Metcon: Every minute, on the minute, for 15 minutes (3 sets of):

Station 1: 8-12 Skull Crushers + 8-12 Dumbbell Hammer Curls

Station 2: 8-12 Bulgarian Split Squats (right)

Station 3: 8-2 Bulgarian Split Squats (left)

Station 4: 30 Seconds of Pallof Hold Bicycles (right)

Station 5: 30 Seconds of Pallof Hold Bicycles (left)

Tuesday, July 1 2025

Strength:

Four sets of:

Back Squat x 5 reps @ 60-65%

Rest 2 minutes between sets

Metcon: 10RFT

3 Deadlifts (225/155lbs)

6 Handstand Push-Ups

Goal = <8 minutes

Time Cap = 12 minutes

Monday, June 30 2025

Strength: Bench Press

*Set 1 – 10 reps @ 53-57%

*Set 2 – 8 reps @ 63-67%

*Set 3 – 6 reps @ 68-73%

*Set 4 – 4 reps @ 73-78%

*Set 5 – 2 reps @ 78-83%

Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

Metcon: Every 2:30, for 15 minutes (6 sets of):

Odd Sets: 2:30 Seconds of Run, Bike, Ski or Row

Even Sets: 2:30 Seconds of Burpees to a 25lbs Plate

Goal = Maximal Sustainable Paces