Monday, March 26 2025

Strength: Five sets:

Push Press x 5 reps

Rest 90 seconds

Start at 65% of your 1RM Push Press and build over the five sets.

Metcon: 4 sets (Every 5:00)

15 Calories Bike

20 Wall Ball Shots 20/14

50 Double-Unders

Goal: 90 seconds of rest per set

Tuesday, March 25 2025

Strength: Four sets each (Every 90 seconds)Station 1 – Burpee Pull-Ups x 10 reps

Station 2 – Hollow Hold x 45 seconds

Metcon: “Night Rider”

For time:

15 Ground to Overhead 135/95

30 Toes-to-Bar

12 Ground to Overhead

24 Toes-to-Bar

9 Ground to Overhead

18 Toes-to-Bar

Tuesday, March 25 2025

Strength: Four sets each (Every 90 seconds)Station 1 – Burpee Pull-Ups x 10 reps

Station 2 – Hollow Hold x 45 seconds

Metcon: “Night Rider”

For time:

15 Ground to Overhead 135/95

30 Toes-to-Bar

12 Ground to Overhead

24 Toes-to-Bar

9 Ground to Overhead

18 Toes-to-Bar

Monday, March 24 2025

Strength: Back Squat

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 75%

Set 3: 5 reps @ 85%

Set 4: 10 reps @ 55%

Superset: 10 Plate Sit-ups

Metcon: AMRAP 16

10/7 Calories

10 DB Hang Power Cleans

15 Box Jumps  (unweighted)

20 DB or KB Front Squats

25 Anchored Sit-Ups

Monday, March 24 2025

Strength: Back Squat

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 75%

Set 3: 5 reps @ 85%

Set 4: 10 reps @ 55%

Superset: 10 Plate Sit-ups

Metcon: AMRAP 16

10/7 Calories

10 DB Hang Power Cleans

15 Box Jumps  (unweighted)

20 DB or KB Front Squats

25 Anchored Sit-Ups

Friday, March 21 2025

Strength: 8 Sets

Hang Clean + Clean

Build from approximately 60% to today’s heavy complex.

Metcon: Fight or Flight”

4 Rounds For Time

300 Meter Row

16 Dumbbell Snatches 50/35

12 Burpees

Goal < 12 Minutes

Time Cap – 16 Minutes

Thursday, March 20 2025

Metcon: Full Effort
AMRAP 16
3 HSPU
6 Front Squats 95/65
8 Calories

*increase weight every 2 rounds

Rest 2 minutes

Full Victory
AMRAP 12
8 Ring Dips
12 Push-ups
16 Goblet Lunges 53/35

Wednesday, March 19 2025

Strength: Deadlift

Build To A Heavy Set

of 10 Deadlifts

Metcon: For Time

"Hangin' At The Bar"

50/40 Cal Row

40 Deadlifts

30 Burpees

20 Hang Power Cleans

10 Jerks

Barbell: (155/105)

Time Cap: 15 Minutes

55+: (115/85)

Wednesday, March 19 2025

Strength: Deadlift

Build To A Heavy Set

of 10 Deadlifts

Metcon: For Time

"Hangin' At The Bar"

50/40 Cal Row

40 Deadlifts

30 Burpees

20 Hang Power Cleans

10 Jerks

Barbell: (155/105)

Time Cap: 15 Minutes

55+: (115/85)

Tuesday, March 18 2025

Metcon: "Bone Dry"

10 Rounds For Time:

200m Run

5 Strict Pull-ups

10 Air Squats

15 Sit ups

Tuesday, March 18 2025

Metcon: "Bone Dry"

10 Rounds For Time:

200m Run

5 Strict Pull-ups

10 Air Squats

15 Sit ups

Monday, March 17 2025

Strength: Strict Press

Build To A Heavy Set Of

10 Strict Press

Metcon: For Time

"Pedal Pusher"

For Time:

30-25-20-15-10-5:

Push Press (95/65)

Bike Erg Calories

Time Cap: 14 Minutes

Girls Cals (24-20-16-12-8-4)

Monday, March 17 2025

Strength: Strict Press

Build To A Heavy Set Of

10 Strict Press

Metcon: For Time

"Pedal Pusher"

For Time:

30-25-20-15-10-5:

Push Press (95/65)

Bike Erg Calories

Time Cap: 14 Minutes

Girls Cals (24-20-16-12-8-4)

Friday, March 14 2025

Strength: Back Squat

Build To A Heavy Set Of

10 Back Squats

Metcon: “Up, Up & Away"

AMRAP 12:

20 Wall Balls 20/14

10 Toes to Bar

Thursday, March 13 2025

Strength: 4 Sets

Bench Press x 3 reps

Superset: 10 DB Rows per side

Metcon: 10RFT

3 Ring Dips

4 Box Jumps

6 Push-ups

8 Calories

Thursday, March 13 2025

Strength: 4 Sets

Bench Press x 3 reps

Superset: 10 DB Rows per side

Metcon: 10RFT

3 Ring Dips

4 Box Jumps

6 Push-ups

8 Calories

Wednesday, March 12 2025

Strength: Deadlift

Build To A Heavy Set Of

10 Deadlifts

Metcon: “Clean Up"

AMRAP 10:

40 Double Unders

30 Jumping Lunges

20 Deadlifts

10 Power Cleans

Barbell: 135/95

Tuesday, March 11 2025

Strength: Core

Metcon: "Tippy Toes"

10 Rounds For Time:

10 Pull-ups

10 Burpees

100m Run

Monday, March 10 2025

Strength: Strict Press

Heavy Set of

10 Strict Press

Rounds/Reps

Metcon:  “Burn the Ships”

AMRAP 20

200m Run

19 Toes to Bar

200m Run

19 Hang Power Cleans 95/65

Friday, March 7 2025

Strength: Sumo Deadlift

3 Sets:

3 Sumo Deadlifts at 70-75%

Superset: Your choice

* Rest 2-3 Minutes Between Sets

Metcon: “Up For Grabs"

AMRAP 9

3-6-9...

Deadlifts 225/155

Burpee Box Jumps 24/20

* Add 3 Reps Every Round