Wednesday, June 3 2026

Strength: 5 Sets

Clean + Jerk x 1-2 reps

Metcon: For Time

15 Clean + Jerks 135/96

30 Toes to Bar

800m Run

30 Toes to Bar

15 Clean + Jerks 135/95

Tuesday, June 2 2026

Strength: 5 Sets

Back Squat x 5-7 reps

Metcon: 3RFT

400m Run

25 Wall Balls 20/14

15 Deadlifts 225/155

Friday, May 29 2026

Strength: 4 Sets

Bench Press x 5 reps

Superset: your choice

Metcon: AMRAP 12

200m Run

6 Ring Dips

8 HSPU

12 KB Swings 70/53

Thursday, May 28 2026

Strength: 4 Sets

Deadlift x 4 reps

Metcon: 2 Rounds For Time

25 Pull-ups

50 Wall Balls 20/14

500m Row

Wednesday, May 27 2026

Strength: 4 Sets

Clean + Jerk x 2 reps

Metcon: AMRAP 15

15 Clean + Jerks 135/95

30 Box Jump Overs 24/20

15 Calories

30 Push-ups

Friday, May 22 2026

Strength: 4 Sets

Strict Press x 3-4 reps

Superset: lateral raises x 12-15 reps

Metcon: For Time

50-40-30-20-10

Double-unders

Sit-ups

Thursday, May 21 2026

Strength: 3 Sets

Romanian Deadlift x 6-8 reps

Superset: HSPU x 3-5 reps

Metcon: 4RFT

200m Run

12 Deadlifts 135/95

9 Ring Dips

6 HSPU

Wednesday, May 20 2026

Strength: 5 Sets

Power Clean x 1-1-1

*climbing

Metcon: AMRAP 12

50 Cal Bike

30 Power Cleans 165/115

50 Box Jumps 20/24

Tuesday, May 19 2026

Strength: 5 Sets

Front Squat x 3-4 reps 70-85%

Superset: Weighted Wall Sit x 0:30-0:45 seconds

Metcon: 3 RFT

25 Wall Balls 20/14

25 KB Swings 53/35

400m Run

Monday, May 18 2026

Strength: 5 Sets

Push Press x 1 rep

Superset: Max KB Skull Crushers

Metcon: AMRAP 15

10/7 Cal Bike

8 Clean + Jerks 115/75

6 Toes to Bar

4 Burpees

200m Run

Friday, May 15 2026

Strength: 4 Sets

Bench Press x 5-6 reps

Superset: your choice

Metcon: 4RFT

300/400m Run or Row/Ski

12 Cal Bike

9 Ring Dips

6 Power Cleans 155/105

Thursday, May 14 2026

Strength: 4 Sets

Snatch x 1-1-1 reps

Metcon: AMRAP 10

10 Power Snatches 95/65

30 Double-unders

Wednesday, May 14 2026

Strength: 4 Sets

Deadlift x 3-5 reps @70-80%

Superset: 0:45 second Plank

Metcon; AMRAP 12

6 KB Swings 70/53

6 Toes to Bar

6 HSPU

*add 1 reps every 2 rounds

Tuesday, May 12 2026

Strength: 4 Sets

Push Press x 3 reps

*climbing

Superset: 5-7 Strict Pull-ups

Metcon: AMRAP 18

400m Run

30 Wall Balls 20/14

25 Push-ups

15 Pull-ups

Monday, May 11 2026

Metcon: 4 Sets

500m Row or 400m Run

3 Front Squat *climbing in weight

Rest 2 minutes

Strength: 3 Sets

10 Plate Hops

10 Single Leg KB Swings per side

20 Frog Pumps

Friday, May 8 2026

Strength: 4 Sets

Bench Press x 3 reps

Superset: 21’s

Metcon: AMRAP 16

5 Clean +Jerks 135/95

200m Run

10 Toes to Bar

200m Run

15 Wall Balls 20/14

200m Run

Thursday, May 7 2026

Strength: 4 Sets

Front Squat x 3 reps 70-75%

Metcon: AMRAP 5

6 Cal Bike

6 Box Jumps 24/20

6 Alt. DB Snatches 50/35

*add 1 rep each round

Rest 1 min

AMRAP 5

6 Ring Dips

6 Goblet Squats

6 Burpees

*add 1 rep each round

Wednesday, May 6 2026

Strength: 4 Sets

12 Alt. V-ups

12 Kneeling Roll-outs

12 Weighted Sit-ups

Metcon: 4RFT

300/400m Row/Ski

15 Toes to Bar

9 Hang Power Cleans 135/95

6 HSPU

Monday, May 4 2026

Strength: 4 Sets

Push Press x 6-8 reps

Superset: lateral Raises x 12-15 reps

Metcon: AMRAP 16

200m Run

10 Push Press 115/75

12 Pull-ups

14 Jumping Lunges

Thursday, April 30 2026

Strength: 6 Sets

Push Press x 6 reps @ 50% (deload week)

Superset: Single Leg Glute Bridge x -6-8 per side

Metcon: 3RFT

500m Row

25 American KB Swings 53/35

10 Wall Walks