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Thursday, April 17 2025

Metcon: For time:

Row x 1000 Meters

Sit-Ups x 50 reps

Assault Bike x 50 Calories (Echo Bike x 45 calories)

Row x 750 Meters

Sit-Ups x 40 reps

Assault Bike x 40 Calories (Echo Bike x 35 calories)

Row x 500 Meters

Sit-Ups x 30 reps

Assault Bike x 30 Calories (Echo Bike x 27 calories)

Row x 250 Meters

Sit-Ups x 20 reps

Assault Bike x 20 Calories (Echo Bike x 18 calories)

Goal: 25-30 minutes

Time Cap: 35 minutes

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Wednesday, April 17 2025

Every minute on the minute for 12 minutes (4 sets)

Minute 1 – 30 seconds of Ring Pull-Ups (these can be done with a false grip or a regular neutral grip)

Minute 2 – 30 second plank

Minute 3 – 30 seconds of V-Ups

Metcon: Complete as many rounds and reps as possible in 10 minutes of:

Deadlift x 12 reps 185/135

Chest-to-Bar Pull-Ups x 10 reps

Double Unders x 50 reps

Goal – 3-5 rounds

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Wednesday, April 17 2025

Every minute on the minute for 12 minutes (4 sets)

Minute 1 – 30 seconds of Ring Pull-Ups (these can be done with a false grip or a regular neutral grip)

Minute 2 – 30 second plank

Minute 3 – 30 seconds of V-Ups

Metcon: Complete as many rounds and reps as possible in 10 minutes of:

Deadlift x 12 reps 185/135

Chest-to-Bar Pull-Ups x 10 reps

Double Unders x 50 reps

Goal – 3-5 rounds

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Tuesday, April 15 2025

Strength: 4 Sets

Push Jerks x 2 reps

Superset: lateral raises x 14-16 reps

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

155/125 lb. Front Squats x 5 reps

Wall Walk x 3 reps

Then rest for exactly five minutes, and then…

Complete as many rounds and reps as possible in five minutes of:

Burpees over the Barbell x 10 reps

Wall Ball Shots x 10 reps 20/14

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Monday, April 7 2025

Strength: Strict Press

5 Sets of 5 reps

Superset: Lateral Raises x 12-15 reps

Skill: Double-unders

Metcon: Complete as many rounds and reps as possible in 16 minutes of:

10 Handstand Push-Ups

20 Calorie Row/Ski/Bike

30 Double Unders

Goal: 4-8 rounds

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Wednesday, April 2 2025

Strength: 5 Sets

Push Press x 2 reps + Push Jerk x 3 reps

Rest 2 minutes

Start at 65% of your 1-RM Push Press and build over the course of the 5 sets.

Metcon: Complete as many rounds and reps as possible in 12 minutes:

Assault / Echo Bike x 15/12 calories

15 Toes-to-Bar

50 Double-Unders

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Friday, March 28 2025

Metcon: Take 10 minutes to build to your back squat weight for the ten-minute capacity test

and then …

“Ten-Minute Capacity Test”

For Max Reps (or Calories):

4 minutes for Calories on any machine

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)

(the barbell may begin from a rack during this portion of the test)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

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Friday, March 28 2025

Metcon: Take 10 minutes to build to your back squat weight for the ten-minute capacity test

and then …

“Ten-Minute Capacity Test”

For Max Reps (or Calories):

4 minutes for Calories on any machine

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)

(the barbell may begin from a rack during this portion of the test)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)