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Monday, September 15 2025

Strength: 5 Sets

Push Press x 5-7 rep @60-80%

Superset: DB Lateral Raises x 15-20 reps

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

9/6 Calorie Echo/Assault Bike

9 Burpees to a Plate

9/6 Calorie Echo/Assault Bike

*Rollover counts towards the second bike. So, you just have to end at 18/12 total calories between the two efforts. You do have to stop biking once it hits the initial 9/6 though.

Goal = <75 seconds

Round Cap = 90 Seconds

*Adjust the bike calories to something that can be completed in under 30 seconds

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Monday, September 15 2025

Strength: 5 Sets

Push Press x 5-7 rep @60-80%

Superset: DB Lateral Raises x 15-20 reps

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

9/6 Calorie Echo/Assault Bike

9 Burpees to a Plate

9/6 Calorie Echo/Assault Bike

*Rollover counts towards the second bike. So, you just have to end at 18/12 total calories between the two efforts. You do have to stop biking once it hits the initial 9/6 though.

Goal = <75 seconds

Round Cap = 90 Seconds

*Adjust the bike calories to something that can be completed in under 30 seconds

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Thursday, September 11 2025

Today, we honor the lives lost and the heroes who emerged on September 11, 2001. This workout is dedicated to their memory—a small tribute through sweat, strength, and resilience. Never forget. 🇺🇸

Metcon: For Time

2,001m Run/Row/Ski

9 Rounds

11 Toes to Bar

11 Box Step-ups (50/35)

11 Push-ups

2,001m Run/Row/Ski

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Tuesday, September 9 2025

Strength: Back Squat

*Set 1 – 3 reps @ 60-65%

*Set 2 – 3 reps @ 65-70%

*Set 3 – 3 reps @ 70-75%

*Set 4 – 3 reps @ 70-75%

*Set 5 – Max reps @ 50-55%

*Set 6 – Max reps @ 45-50%

Rest 2 minutes between sets

Metcon:For Time

60 KB Swings 53/35

30 Wall Balls 20/14

40 KB Swings

20 Wall Balls

20 KB Swings

10 Wall Balls

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Wednesday, September 2 2025

Strength: 4 Sets

Floor Wipers x 20 reps

Into…

DB Side Crunches x 15 per side

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

3 Wall Walks

12 Toes to Bar

Max Double Unders in the remaining time.

Rest 2 minutes between sets and repeat for a total of FIVE sets (20 minutes).

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Tuesday, September 2 2025

Strength: 4 Sets

Floor Wipers x 20 reps

Into…

DB Side Crunches x 15 per side

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

3 Wall Walks

12 Toes to Bar

Max Double Unders in the remaining time.

Rest 2 minutes between sets and repeat for a total of FIVE sets (20 minutes).

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Monday, September 2 2025

Strength: 5 Sets

Push Press x 5 reps

Superset: Banded Tricep extension x 15 reps

Metcon: Every minute, on the minute, for 24 minutes (5 sets of):

Station 1: 30 Second Wall Sit + 12-16 Jumping Lunges

Station 2: 8-12 Dumbbell Push Press

Station 3: 12-15/8-12 Calorie Echo/Assault Bike

Station 4: Rest

Station 5: 8-12 Tempo Ring Rows @ 2111 or 5-6 Weighted Pull-Ups

Station 6: 8-12 Dumbbell Front Squats

Station 7: Max Distance Shuttle Run (25 Foot Increments)

Station 8: Rest

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Friday, August 29 2025

We will be closed Monday, September 1st.

Happy Labor Day!

Strength: Take 15 minutes to build to today’s 1RM Strict 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: For time

21 Deadlifts (155/105lbs)

3 Wall Walks

15 Deadlifts (185/125lbs)

5 Wall Walks

9 Deadlifts (225/155lbs)

7 Wall Walks

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Friday, August 29 2025

Strength: Take 15 minutes to build to today’s 1RM Strict 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: For time

21 Deadlifts (155/105lbs)

3 Wall Walks

15 Deadlifts (185/125lbs)

5 Wall Walks

9 Deadlifts (225/155lbs)

7 Wall Walks

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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.

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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.

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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.