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)
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
Friday, June 27 2025
Strength: 4 Sets
Bench Press x 6-8 reps
Superset: 21’s
Metcon: Against a 3 minute clock, perform as many calories as possible of:
10 Ring Dips
25 V-Ups
30 Goblet Squats 50/35
Max Reps Alternating DB Snatches in the remaining time.
Rest 60 seconds between sets and repeat for FOUR total sets (16 minutes).
Wednesday, June 25 2025
Strength: Strength: Every 2 minutes, for 16 minutes (8 sets of): Split Jerk
Sets 1-3: 2 reps @ 60-65%
Sets 4-6: 2 reps @ 65-70%
Sets 7-8: 1 rep @ 70-75%
Pause for 2 seconds in the receiving position of ALL reps.
Metcon: For time
150 Double Unders
75 Wall Ball 20/14
50 Pull-Ups
Goal = <10 Minutes
Time Cap = 12 Minutes
Friday, June 20 2025
Strength: 5 Sets
Strict Press x 5 reps @ 55-60%
Rest 2 minutes between sets
These reps should feel quick and crisp. If you’re struggling or grinding through the reps, the load is too heavy.
Metcon: Against a 60-second clock, perform as many calories as possible of:
50-Foot Dumbbell Walking Lunge 50/35
Max Calories of Echo/Assault Bike in the remaining time.
Rest 3 minutes between sets and repeat for FOUR total sets.
Rx+: 70/50 lbs dumbbells