/

Thursday, August 28 2025

Strength: Handstand Push-Up Density Re-Test

Take 5 minutes to warm-up for Strict Handstand Push-Ups and different variations your members might use today for this test.

Followed by…

90 Seconds Max Reps Strict Handstand Push-Ups

90 Seconds Rest

60 Seconds Max Reps Strict Handstand Push-Ups

60 Seconds Rest

30 Seconds Max Reps Strict Handstand Push-Ups

30 Seconds Rest

Options for customizing: using a mat to reduce the distance on the HSPU, doing these from a box, pike push-ups, seated DB Press (record the weight used and reps)

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

50 Double Unders

Max Calorie Echo/Assault Bike OR Ski Erg in the remaining time.

Rest 2 minutes between sets and repeat for FIVE total sets.

/

Tuesday, August 26 2025

Strength: Back Squat

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 90+%

Rest 2-3 minutes between sets

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

3 Dumbbell Bench Press (50/35lbs)

3 Toes to Bar or V-Ups

6 Dumbbell Bench Press (50/35lbs)

6 Toes to Bar or V-Ups

9 Dumbbell Bench Press (50/35lbs)

9 Toes to Bar or V-Ups

etc.. adding 3 reps to each movement until the 5 minute mark.

Rest 5 minutes between sets and repeat for TWO total sets (15 minutes for one group, 20 minutes if running in two groups).

For the second set, start over at the round of 3/3.

/

Monday, August 25 2025

Strength:

Take 15 minutes to build to today’s heavy, but technically sound, 1-RM Split Jerk

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 2 minutes between all sets.

Metcon: For time:

30 Bar Facing Burpees

15 Hang Power Cleans (115/85lbs)

30 Pull-Ups

15 Hang Power Cleans (115/85lbs)

30 Bar Facing Burpees

/

Friday, August 22 2025

Strength: For 20 minutes (10 sets of):

Clean

Set 1: 1.1.1 @ 65%

Set 2: 1.1 @ 70%

Set 3: 1 @ 75%

Set 4: 1.1.1 @ 72%

Set 5: 1.1 @ 77%

Set 6: 1 @ 82%

Set 7: 1 @ 87%

Set 8: 1 @ 92%

Set 9 & 10: 1 @ 92+%

*Build based on quality.

*1.1.1 = 1 rep, rest 5-10 seconds, 1 rep, rest 5-10 seconds, 1 rep.

Metcon: For time:

9-6-3-6-9 reps of:

Deadlifts (185/125lbs)

12-9-6-9-12 reps of:

Toes to Bar

/

Thursday, August 21 2025

Metcon: Eight rounds for time of:

400/350 Meter Row OR 25/20 Calorie Echo/Assault Bike

200 Meter Run @ Zone 2 Pace

Goal = Push the row or bike HARD then use the 200 meter run to bring the heart rate back down.

Time Goal = <22 Minutes

Cap = 25 Minutes

Strength:

Three sets of:

8-12 Tempo Dumbbell Z Press @ 21X1

Rest 30 seconds

8-12 Tempo Single Leg Romanian Deadlifts (each leg) @ 11X1

Rest 60-90 seconds

Followed by…

Three sets of:

8-12 Tempo Dumbbell or Barbell Bent Over Rows @ 21X1

Rest 30 seconds

8-12 Tempo Bulgarian Split Squats (each leg) @ 21X1

Rest 60-90 seconds

/

Wednesday, August 20 2025

Strength: A.

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 70%

*Set 5 – 3 reps @ 75-80%

*Set 6 – 1 rep @ 90+%

Rest 2 minutes between sets

Metcon: Every 2:30, for 20 minutes (4 sets of):

Station 1: 30 Second Max Calorie Echo/Assault Bike

Station 2: 30 Seconds of Max Front Squats (185/125lbs – from the rack)

Rx+ Loading:

225/155lbs

*If you cannot perform at least 8 unbroken front squats with this load, adjust the weight to something that you can.

/

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)

/

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)

/

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).

/

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)

/

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)

/

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

/

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

/

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

/

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.

/

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)

/

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.*

/

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.*