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Tuesday, August 19 2025

Strength: Take 15 minutes to build to today’s 1RM Bench Press

Suggested loading:

Set 1 – 3 @ 60%

Set 2 – 2 @ 70%

Set 3 – 1 @ 75-80%

Set 4 – 1 @ 80-85%

Set 5 – 1 @ 85-90%

Set 6 – 1 @ 90+%

Set 7 – 1 @ 90+%

Rest at least 90 seconds between all sets.

Metcon: Complete as many rounds and reps as possible in 25 minutes of:

18/15 Calorie Row

15 Dumbbell Bench Press (50/35lbs)

12 Pull-Ups

9 Dumbbell Burpee Deadlifts (50/35lbs)

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Monday, August 18 2025

Strength: 4 Sets

Power Clean x 2 reps

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

400 Meter Run

4 Wall Walks

40 Double Unders

Max Distance Farmer Carry (70/53lbs – 25 feet = 1 rep) in the remaining time.

Rest 60 seconds between sets and repeat for FOUR total sets (20 minutes).

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Thursday, August 14 2025

Strength: A.

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

Push Press

Sets 1-2: 2 reps @ 76-81%

Sets 3-4: 2 reps @ 81-86%

Sets 5-6: 1 rep @ 86-91%

Metcon: Complete as many rounds and reps as possible in 9 minutes of:

6 Chest to Bar Pull-Ups

8 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)

10 Box Jump Overs (24/20″ with step down)

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Thursday, August 14 2025

Strength: A.

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

Push Press

Sets 1-2: 2 reps @ 76-81%

Sets 3-4: 2 reps @ 81-86%

Sets 5-6: 1 rep @ 86-91%

Metcon: Complete as many rounds and reps as possible in 9 minutes of:

6 Chest to Bar Pull-Ups

8 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)

10 Box Jump Overs (24/20″ with step down)

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Wednesday, August 13 2025

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

Hang Clean + Low Hang Clean + Clean

Sets 1-2: 64%

Sets 3-4: 68%

Sets 5-6: 72%

Set 7: 76%

Set 8: 79%

Metcon:

Against a 16 minute clock…

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Toes to Bar

1-2-3-4-5-6-7-8-9-10 reps of:

Thrusters (75/55lbs)

Then, in the remaining time, build to a heavy:

Clean + Front Squat + Hang Clean + Front Squat

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Tuesday, August 12 2025

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

Station 1: 10-12 Ring Rows + 15 Second Hold on Last Rep

Station 2: 12-16 Dumbbell Death March

Immediately followed by…

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

Station 1: Dumbbell Bench Press x 8-10 reps

Station 2: 15 Heavy Russian Kettlebell Swings

B.

Every 2 minutes, for 18 minutes (3 sets of):

Station 1: 30 Second Max Calorie Echo/Assault Bike

Station 2: 30 Seconds Max Barbell Push Press 95/65 OR Ski Erg (if available)

Staiton 3: 30 Seconds of Lateral Burpees Over the the Bar

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Monday, August 11 2025

Strength: Back Squat

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 70%

*Set 3 – 1 rep @ 75-80%

*Set 4 – 5 reps @ 65%

*Set 5 – 3 reps @ 70-75%

*Set 6 – 1 rep @ 85+%

Rest 2 minutes between sets

Metcon: Four rounds for time of:

15/12 Calorie Row

15 Dumbbell Squats (50/35lbs)

15/12 Calorie Echo/Assault Bike or 200 Meter Run

60 Double Unders

Goal = <17 Minutes

Time Cap = 20 Minutes

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Wednesday, August 6 2025

Strength:

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

Split Jerk

Sets 1-3: 2 reps @ 76-81%

Sets 4-6: 2 reps @ 81-86%

Sets 7-8: 1 rep @ 86-91%

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

Metcon: For time:

1200 Meter Run

60 Pull-Ups

30 Deadlifts (225/155lbs)

*Partition all movements/reps however.

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Monday, August 4 2025

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

Set 1: 64%

Set 2: 68%

Set 3: 72%

Set 4: 76%

Sets 5-6: 79%

Metcon: Every 3 minutes, for 15 minutes (5 sets of):

5 Burpee Box Overs (24/20″ – jump or step)

10/7 Calorie Echo/Assault Bike

5 Burpee Box Jump Overs (24/20″ – jump or step)

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Friday, August 1 2025

Strength: Three sets of:

Back Squat x 3 reps @ 80-85%

Rest 2 minutes between sets

Metcon: 2-2-2-3 Intervals:

Against a 2 minute clock, perform as many cals as possible of:

12 Thrusters (95/65lbs)

12 Pull-Ups

Max Calorie Echo/Assault Bike or Row in the remaining time.

Rest 60 seconds then repeat for FOUR total sets. On the 4th and final set, the time increases to THREE minutes.

*Each round the Thrusters and Pull-Ups increase by 3 reps.*

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Friday, August 1 2025

Strength: Three sets of:

Back Squat x 3 reps @ 80-85%

Rest 2 minutes between sets

Metcon: 2-2-2-3 Intervals:

Against a 2 minute clock, perform as many cals as possible of:

12 Thrusters (95/65lbs)

12 Pull-Ups

Max Calorie Echo/Assault Bike or Row in the remaining time.

Rest 60 seconds then repeat for FOUR total sets. On the 4th and final set, the time increases to THREE minutes.

*Each round the Thrusters and Pull-Ups increase by 3 reps.*

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Thursday, July 31 2025

Metcon: Complete as many rounds and reps as possible in 40 minutes of:

10 Dumbbell Push Press (50/35lbs)

20 Banded Hammer Curls

400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg

10 Stationary Dips or Bench Dips

20 Russian Kettlebell Swings (53/35lbs)

400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg

10 Double Dumbbell Bent Over Rows (50/35lbs)

20 Dumbbell Box Step Ups (1x 50/35lb to 20″ – hold however)

400 Meter Run, 500 Meter Row OR 1000 Meter Concept 2 Bike Erg

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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

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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

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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.

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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.

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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

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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