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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.

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Tuesday, October 14 2025

Strength: A)

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

Push Press

*Set 1 – 3 @ 65%

*Set 2 – 3 @ 70%

*Set 3 – 3 @ 75%

*Set 4 – 2-3 @ 75-80%

*Set 5 – 2-3 @ 75-80%

*Set 6 – Max Reps @ 65%

Metcon: Complete as many rounds and reps as possible in 9 minutes of:

50 Double Unders

10 Shoulder to Overhead (115/85lbs)

Rx+ Loading:

135/95lbs

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Thursday, October 9 2025

Metcon: Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run or 500 Meter Row
40 Air Squats
200 Foot Farmer Carry (53-70/35-53lbs)
400 Meter Run or 500 Meter Row
40 Bodyweight Walking Lunges
100 Foot Plate Overhead Carry (45/35lbs)
400 Meter Run or 500 Meter Row
40 Jumping Lunges
50 Foot Burpee Broad Jump

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Wednesday, October 8 2025

Strength: Three sets of:

3 Tempo Front Squats @ 3211 + 2 Front Squats (no tempo)

Rest 2-3 minutes between sets

*Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.

Metcon: Two sets for times of:

20/15 Calorie Echo/Assault Bike

15 Down Ups

20/15 Calorie Echo/Assault Bike

Rest 3 minutes between sets.

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Tuesday, October 6 2025

Strength: Strict Press

*Set 1 – 3 reps @ 70-75%

*Set 2 – 2-3 reps @ 75-80%

*Set 3 – 2 reps @ 80-85%

*Set 4 – 1-2 reps @ 80-85%

*Set 5 – Max reps @ 65-70%

*Set 6 – Max reps @ 60-65%

Rest 2 minutes between sets

Metcon: Every minute, on the minute, for 9 minutes (3 sets of):

Station 1: 15 Dumbbell Bench Press (50/35lbs)

Station 2: 50 Double Unders

Station 3: 60 Second Easy Bike or Row

Rest until the 10:00 mark, then…

Every minute, on the minute, for 9 minutes (3 sets of):

Station 1: 10-12 Ring Dips

Station 2: 12-16 Alternating Dumbbell Hang Clean and Jerks (50/35lbs)

Station 3: 60 Second Easy Bike or Row

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Friday, October 3 2025

Strength: Option 1:

Every minute, on the minute, for 10 minutes:

6-8 Butterfly Pull-Ups

Option 2:

Every minute, on the minute, for 10 minutes:

5-7 Chest to Bar Pull-Ups

Option 3:

Every minute, on the minute, for 10 minutes:

3-5 Muscle Ups (bar or ring)

Option 4:

Every minute, on the minute, for 10 minutes:

Station 1: 10 Ring Rows

Station 2: 20-30 Second Nose to Wall Handstand Hold

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

15/12 Calorie Echo/Assault Bike

15 Burpees

15/12 Calorie Echo/Assault Bike

*Rollover counts towards the second bike. So, you just have to end at 30/24 total calories between the two efforts. You do have to stop biking once it hits the initial 12/9 though.