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Tuesday, September 23 2025

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

Push Press

*Set 1 – 3 @ 60%

*Set 2 – 3 @ 65%

*Set 3 – 3 @ 70%

*Set 4 – 3 @ 70-75%

*Set 5 – 3 @ 70-75%

*Set 6 – Max Reps @ 60%

Metcon: Every 3 minutes, for minutes 18 minutes

Station 1: 50 Double Unders + 250-300 Foot Shuttle Run or 20-25/15-20 Calorie Ski Erg or Row

Station 2: 100 Foot Farmer Carry (70/50lbs) + 20-25/15-20 Calorie Echo/Assault Bike

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Monday, September 22 2025

Strength: Deadlift

*Set 1 – 2 @ 60-65%

*Set 2 – 2 @ 65-70%

*Set 3 – 2 @ 70-75%

*Set 4 – 2 @ 75%

*Set 5 – 2 @ 75-80%

*Set 6 – 2 @ 80%

*Set 7 – 2 @ 80-83%

Rest 2 minutes between all sets.

Metcon: Against a 20 minute clock, perform as many reps as possible of:

60 Toes to Bar

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

40 Hang Power Cleans (95/65lbs)

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

20 Thrusters (95/65lbs)

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

10 Wall Walks

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

Max Calories in remaining time

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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).