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Tuesday, August 18 2026

Strength: Clean Complex

Every 2 minutes for 12 minutes:

* 1 Power Clean

* 1 Hang Squat Clean

* 1 Front Squat

Build each round to a challenging, clean set.

Metcon: 15-Minute AMRAP

12 Hang Power Cleans 155/105

13 Jumping Lunges

14 Toes-to-Bar

200m Run

Finisher: 3 Rounds

* 15 GHD Sit-Ups

* 30-second Heavy Farmer’s Hold

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Monday, August 17 2026

Warm-Up — 3 Rounds

* 12 weighted sit-ups

* 30-second front-rack hold

* 30-second hollow hold

* 8 alternating Samson lunges

* 6 controlled burpees

Strength — Bench Press

Every 2:30 for 6 sets:

* 5 bench presses

* 8–10 strict pull-ups

Build the bench press weight each round while keeping all five reps clean.

Metcon — “Moving Day”

5 rounds for time:

* 12/10-calorie bike

* 10 alternating dumbbell devil presses

* 50-foot heavy farmer carry

* 8 box jump-overs

* 6 handstand push-ups

Time cap: 22 minutes

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Friday, August 13 2026

Pump Strength — 12 Minutes

4 rounds, controlled pace:

* 10 Dumbbell Bench Press

* 12 Chest-Supported Dumbbell Rows

* 10 Dumbbell Romanian Deadlifts

* 12 Dumbbell Front-Rack Reverse Lunges, 6/side

Choose weights that let you move continuously while keeping 1–2 reps in reserve.

Metcon — “Full Send”

15-Minute AMRAP

* 12/10 Calorie Bike

* 10 Dumbbell Hang Power Cleans

* 8 Dumbbell Push Press

* 6 Burpees Over the Dumbbells

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Wednesday, July 30 2026

Strength: Deadlift

* 5 @ 70%

* 5 @ 75%

* 5 @ 80%

* 5+ @ 85% (leave 1–2 reps in the tank)

Rest 2–3 minutes between sets.

Metcon: 3 Rounds For Time

600m Run

15 Dumbbell Lunges

12 Hang Power Cleans

15 Hand-Release Push-Ups

Then immediately…

Cash Out

* 1,000m Row

* Every 250m: 10 Burpees

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Thursday, July 23 2026

Strength: Deadlift

5 x 3

* 70%

* 75%

* 80%

* 85%

* 85%

Accessory

* 3 x 12 Romanian Deadlifts

* 3 x 15 GHD Sit-Ups

Metcon: EMOM 18

Minute 1

* 15/12 Cal Echo Bike

Minute 2

* 12 Hand Release Push-ups

Minute 3

* 15 Kettlebell Swings (70/53)

Repeat for 6 rounds.