Tuesday, October 6 2025

Strength: Strict Press

*Set 1 – 3 reps @ 70-75%

*Set 2 – 2-3 reps @ 75-80%

*Set 3 – 2 reps @ 80-85%

*Set 4 – 1-2 reps @ 80-85%

*Set 5 – Max reps @ 65-70%

*Set 6 – Max reps @ 60-65%

Rest 2 minutes between sets

Metcon: Every minute, on the minute, for 9 minutes (3 sets of):

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

Station 2: 50 Double Unders

Station 3: 60 Second Easy Bike or Row

Rest until the 10:00 mark, then…

Every minute, on the minute, for 9 minutes (3 sets of):

Station 1: 10-12 Ring Dips

Station 2: 12-16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)

Station 3: 60 Second Easy Bike or Row