Friday, October 11 2024

Strength: 4 Sets

Bench Press x 6-8 reps

Superset: your choice

Metcon: AMRAP 16

20 Burpees

30 Calories

40 American KB Swings 53/35

Thursday, October 10 2024

Strength: Deadlift

5 Sets of 2 reps *climbing

Metcon: 3RFT

500/400m Row or 400m Run

15 Deadlifts 225/155

45 Double-unders

Wednesday, October 9 2024

Strength: 4 Sets

10 KB Rows per side

Superset: Weighted Ring Dips x 5-7 reps

Metcon: AMRAP 5

5 Pull-ups

10 Push-ups

Rest 1 minute

AMRAP 5

5 Power Snatches 95/65

10 Calories

Rest 1 minute

AMRAP 5

5 Ring Dips

10 Barbell Rows 95/65

Wednesday, October 9 2024

Strength: 4 Sets

10 KB Rows per side

Superset: Weighted Ring Dips x 5-7 reps

Metcon: AMRAP 5

5 Pull-ups

10 Push-ups

Rest 1 minute

AMRAP 5

5 Power Snatches 95/65

10 Calories

Rest 1 minute

AMRAP 5

5 Ring Dips

10 Barbell Rows 95/65

Tuesday, October 8 2024

Strength: Back Squat

5 Sets of 2-3 reps @80-85% +5-10lbs

Superset: 10 Single Leg KB Deadlifts x 5-7 reps per side

Metcon: AMRAP 15

250m Row

20 Wall Balls 20/15

200m Run

20 Jumping Lunges

Monday, October 7 2024

Strength: 4 Sets

200m Farmers Carry

Push Press x 3-4 reps

Metcon: AMRAP 10

3-6-9-12-15-18-21

Hang Power Cleans 135/95

Toes to Bar

Monday, October 7 2024

Strength: 4 Sets

200m Farmers Carry

Push Press x 3-4 reps

Metcon: AMRAP 10

3-6-9-12-15-18-21

Hang Power Cleans 135/95

Toes to Bar

Friday, October 4 2024

Strength: 4 Sets

Push Press x 3 reps *climbing

Metcon: 4RFT

500/400m Row/Ski

10 HSPU

15 Pull-ups

Thursday, October 3 2024

Strength: Bench Press

6 Sets of 1-2 reps

Superset: your choice

Metcon: AMRAP 12

6 DB Snatches 50/35

8 Single Arm DB Push Press

100m Run

Wednesday, October 2 2024

Strength: Deadlift

5 Sets of 3 reps

Metcon: “Annie”

For Time

50-40-30-20-10

Double-under

Sit-ups

Tuesday, October 1 2024

Strength: 5 Sets

Back Squat x 3 reps @ 85-85%

Superset: 10 Russian KB Swings (HEAVY)

Metcon: 3RFT

400m Run

15 Front Squats 95/65

10 Ring Dips

Monday, September 30 2024

Strength: 6 Sets

Clean + Jerk x 1 rep

Superset: 10 Cal Bike Sprints

Metcon: AMRAP 7

7 Clean + Jerks 115/75

7 Toes to Bar

Rest 2 minutes

AMRAP 7

7 Bar Over Burpees

14 Wall Balls 20/14

Friday, September 27 2024

Strength: 4 Sets

Bench Press

1. 70% for max reps

2. 75% for max reps

3. 80% for max reps

4. 85% for max reps

Superset: Barbell Cur x 12-15 reps

Metcon: AMRAP 15

200m Run

10 DB lunges 50/35

12 Push-ups

14 Box Jumps

Friday, September 27 2024

Strength: 4 Sets

Bench Press

1. 70% for max reps

2. 75% for max reps

3. 80% for max reps

4. 85% for max reps

Superset: Barbell Cur x 12-15 reps

Metcon: AMRAP 15

200m Run

10 DB lunges 50/35

12 Push-ups

14 Box Jumps

Thursday, September 26 2024

Metcon: AMRAP 5

Max reps Sand bag to shoulder

Into…

AMRAP 5

Max Calories

Into….

AMRAP 5

Max Double-under

Into…

AMRAP 5

Max Strict Pull-ups

Into…

AMRAP 5

Max HSPU

Wednesday, September 25 2025

Strength 1: 5 Sets

Strict Press + Max Push Press

Superset: 30m Plate pinch walk

Strength 2: 5 Sets

Romanian Deadlift x 8-10 reps

Superset: Farmers Carry x 100m

Core: 1 Set

50 Reverse Sit-ups

50 Heel Touches

Monday, September 23 2024

Strength: Every 2 minutes for 20 minutes….

10 Calories (any machine)

2-4 Push Jerks

Metcon: As far as you can get in 12 minutes…

3 Front Squats 115/75

3 Toes to Bar

5 Front Squats

5 Toes to Bar

Keep adding 2 reps until time is up.

Friday, September 20 2024

Strength: 4 Sets

Romanian Deadlift x 6-8 reps

Superset: Weighted Medball V-Ups x 10 reps

Metcon: 4 RFT

20 Calories

30 Russian KB Swings 70/53

40 Double-under

Thursday, September 19 2024

Strength: 4 Sets

Strict Press x 2-3 reps + Max Push Press

Superset: Lateral Raises x 12-15 reps

Rest 2-3 minutes between sets

Metcon: AMRAP 5

10 Push Jerks 95:65

10 Ring Dips

Rest 2 minutes

AMRAP 5

10 Hang Power Cleans

10 Jumping Lunges

Wednesday, September 18 2024

Strength: Every 2 minutes for 20 minutes….

10 Calories (any machine)

2 Back Squats

Metcon: AMRAP 10

6 Box Jump-Overs 24/20

6 Wall Balls

6 Pull-ups

Add 1 rep to each round

Round 2: 7-7-7

Round 3: 8-8-8

Etc. until time is up