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Thursday, November 13 2025

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

Power Jerk

*Set 1 – 3 @ 65-70%

*Set 2 – 2-3 @ 75-80%

*Set 3 – 1-2 @ 80-85%

*Set 4 – 1 @ 85-90%

*Set 5 – 2-3 @ 75-80%

*Set 6 – Max Reps @ 70%

Metcon: For time:

50 Double Unders

10 Front Squats (135/95lbs)

Rest exactly 60 seconds, then…

40 Double Unders

8 Front Squats (155/105lbs)

Rest exactly 60 seconds, then…

30 Double Unders

6 Front Squats (185/125lbs)

Rest exactly 60 seconds, then…

30 Double Unders

6 Front Squats (225/155lbs)

Rest exactly 60 seconds, then…

10 Double Unders

2 Front Squats (245/165lbs)

*Barbell comes from the floor each time.

**Please adjust weights to something that could be performed unbroken, a suggestion would be…

10 @ 50% of 1RM Clean

8 @ 60% of 1RM Clean

6 @ 70% of 1RM Clean

4 @ 80% of 1RM Clean

2 @ 85-90% of 1RM Clean

Goal = <12 Minutes (including rest)

Cap = 15 Minutes

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Wednesday, November 12 2025

Strength: Deadlift

*Set 1 – 4 @ 65-75%

*Set 2 – 3 @ 75-80%

*Set 3 – 2 @ 80-85%

*Set 4 – 2 @ 85+%

*Set 5 – 2 @ 85+%

Rest 60 seconds after sets 1 and 2. Rest 2 minutes after sets 3, 4, and 5.

*If you’re looking for some more dedicated work to take your deadlift to the next level, check out the Total Strength program

Metcon: Every 2 minutes, for 16 minutes (4 sets of):

Station 1: 10/7 Calorie Echo/Assault Bike SPRINT

Station 2: 20 Banded Russian Kettlebell Swings (53/35lbs + band)

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Wednesday, November 5 2025

Strength: Every 2 minutes, for 14 minutes…..

Clean

*Set 1 – 1.1 reps @ 55-60%

*Set 2 – 1.1 reps @ 60-65%

*Set 3 – 1.1 reps @ 65-70%

*Set 4 – 1 rep @ 70-75%

*Sets 5-7– 1 rep @ 75+%

*Only increase past 75% if a quality technical lift is performed. The goal is to build to today’s new 1RM, but not at the expense of quality!

Metcon: For total time:

12-9-6 reps of:

Front Squats 115/75

Calories

Rest 60 seconds, then…

6-9-12 reps of:

Calories

Front Squats

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Monday, November 3 2025

Strength: Take 10 Minute to Build to Today’s 3RM Push Press

At the 10:00 mark…

Two sets of:

Max Push Press @ 70% of Today’s 3RM

Rest 60 seconds

Max Push Press @ 60% of Today’s 3RM

3RM Suggested Loading:

*Set 1 – 3 @ 60%

*Set 2 – 3 @ 65-70%

*Set 3 – 3 @ 70-75%

*Set 4 – 3 @ 75-80%

*Set 5 – 3 @ 80+%

Metcon: Complete as many rounds and reps as possible in 20 minutes of:

15/12 Calorie Echo/Assault Bike

5 Rounds of “Cindy

15/12 Calorie Echo/Assault Bike

3 Rounds of “DT”

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead (155/105lbs)

*Adjust the “DT” weight to something that you could perform a round only having to break 1-2 times.

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Tuesday, October 28 2025

Strength: 4 Sets

Weighted Ring Dip x 3-5 reps

Superset: Strict Pulls x Max reps

Metcon: B)

Option 1 (strength bias):

Six rounds for time of:

5 Bench Press (70% of 1RM)

50 Double Unders

Option 2 (hypertrophy bias):

Six rounds for time of:

10 Dumbbell Bench Press

50 Double Unders

Goal = < 7 Minutes

Cap = 9 Minutes

C)

Two to Three sets of:

15 Banded Face Pulls

Rest 30 seconds

15 Bent Over Reverse Flys

Rest 30 seconds

15 Hammer Curls

Rest 30 seconds

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Monday, October 27 2025

Strength: Every 2 minute for 16 minutes….

Push Press x 2 reps + 1 Push Jerks

Metcon: Option 1:

Every 3 minutes, for 12 minutes (4 sets of):

20 Jumping Lunges

10/7 Calorie Echo/Assault Bike

Option 2:

Every 3 minutes, for 12 minutes (4 sets of):

50 Foot Farmer Hold Walking Lunge

10/7 Calorie Echo/Assault Bike

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Friday, October 24 2025

Strength: 4 Sets

21’s

100 Foot “Gun Walk”

Max Band Push-downs

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

Station 1: 8-10 DB Row + Bench Press 8-10 reps

Station 2: 50 Foot Farmer Hold Walking Lunge (50/35lbs)

At the 10:00 mark…

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

Station 1: 8-10 Toes to Bar + 8-10 Wall Balls 20/14

Station 2: 30 Second Echo/Assault Bike for Calories

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Tuesday, October 21 2025

Strength: Option 1:

5 Sets

Weighted Pull-up x 3-5 reps

Superset: your choice

Option 2: Gymnastics Skill of your choice

Metcon: Every 7 minutes, for 21 minutes (3 sets of):

50 Double Unders

15 Toes to Bar

10 Farmer Hold Box Step Overs (50/35lbs to 24/20″) OR 15 American Kettlebell Swings (53/35lbs)

15 Toes to Bar

50 Double Unders

Max Calorie Bike or Row in the remaining time.

*No rest between sets.

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Saturday, October 18 2025

SWEAT: Complete as many rounds and reps as possible in 15 minutes of:

10 Dumbbell Deadlifts (50/35lbs)

10 Farmer Hold Alternating Reverse Lunges (50/35lbs)

15 Push-Ups

Rest until the 20:00 mark, then…

Complete as many rounds and reps as possible in 15 minutes of:

10 Dumbbell Floor Press (50/35lbs)

10 Jumping Air Squats

15 Feet Anchored Sit-Ups

*Partners alternate full rounds with each other for each of the AMRAP’s.