Tuesday, June 16 2026

Strength: 5 Sets

Back Squat x 5 reps 75-85%

Metcon: AMRAP 15

12/9 Cal Bike

12 Wall Balls 20/14

12 Ring Dips

Monday, June 14 2026

Strength: 5 Sets

Push Press x 3-4 reps @ 75%

Superset: 30 second Handstand Hold

Metcon: EMOM 16

1) 200m Run

2) 10 Toes to Bar

3) 10 Push Press 135/96

4) 10 Toes to Bar

Friday, June 12 2026

Strength: 4 Sets

Bench Press x 2-3 reps

Superset: DB Romanian Deadlift x 8-12 reps

Metcon: For Time

15-12-9-6-3

Toes to Bar

Ring Dips

Deadlift 225/155

Calories

Thursday, June 11 2026

Metcon: AMRAP 25

600m Row

800m Run

10 Power Cleans 135/95

20 Pull-ups

30 Goblet Squats 53/35

Wednesday, June 10 2026

Strength: 4 Sets

Strict Press x 5 reps

Superset: Lateral Raises x 12-15 reps

Metcon: 5RFT

200m Run

6 Strict HSPU

7 Ring Dips

9 HSPU

Tuesday, June 9 2026

Strength: 4 Sets

Front Squat x 2-3 reps @75-80%

Superset: Wall Sit x 1 minute

Metcon: AMRAP 15

15/12 Cal Row/Ski

20 Wall Balls 20/14

30 Double-unders

40 Sit-ups

Monday, June 8 2026

Strength: 4 Sets

Push Press x 2-3 rep

Superset: Cal Bike 10/7

Metcon: 2RFT

400mRun

25 KB Swings 70/53

20/15 Cal Bike

10 Burpees

Rest 2 minutes

Friday, June 5 2026

Strength: 5 Sets

Bench Press x 8-10 reps

Superset: Inverted Rows x 10 reps

Metcon: 3RFT

20/15 Cal Bike

400m Run

30 Push-ups

15 V-ups

Thursday, June 4 2026

Strength: 4 Sets

Front Squat x 4 reps

Superset: Wall Sit x 45 seconds

Metcon: AMRAP 15

200m Row

200m Run

12 DB Snatches 50/35

12 Box Jumps 24/20

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