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Tuesday, July 15 2025

Strength: A.

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

Clean + Hang Clean

Set 1: 60%

Set 2: 64%

Set 3: 68%

Set 4: 72%

Sets 5-6: 75%

At the 12:00 mark…

Every 2 minutes, for 6 minutes (3 sets of):

6 Clean Grip Deadlifts @ 68-78%

Metcon: Against a 5 minute clock, perform as many reps as possible of:

15-12-9 reps of:

Calorie Row (Female Calories 12/9/6)

Lateral Burpees Over the Rower

*In the remaining time, perform as many Wall Ball Shots (20/14lbs to 10/9′) as possible*

Rest 60 seconds between sets and repeat for a SECOND set.

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Monday, July 14 2025

Metcon: For time:

50 Alternating Dumbbell Snatches (50/35lbs)

100 Double Unders

40 Alternating Dumbbell Snatches

80 Double Unders

30 Alternating Dumbbell Snatches

60 Double Unders

Goal = <10 Minutes

Time Cap = 12 Minutes

Strength: Every minute, on the minute, for 10 minutes (5 sets of):

Station 1: 12-15 Dumbbell Push Press (50-70/35-50lbs)

Station 2: 12-15 Heel Elevated Goblet Squats (50-70/35-50lb single dumbbell)

Immediately followed by…

Every minute, on the minute, for 10 minutes (5 sets of):

Station 1: 12-15 Dumbbell Bench Press (50-70/35-50lbs)

Station 2: 12-15 Toes to Bar/GHD Sit-Ups or 20-25 V-Ups

*For all dumbbell movements, pick a weight you could do at least 12 reps with. If you can get all the way to 15, go heavier on the next round.

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Friday, July 11 2025

Strength: Three sets of:

Back Squat x 5 reps @ 65-70%

Rest 2 minutes between sets.

Metcon: For time:

30 Pull-Ups (see below)

15 Squat Cleans (185/125lbs)

30 Pull-Ups (see below)

Goal = <8 minutes

Time Cap = 12 minutes

Rx+ Weights:

205/135lbs

Rx+ Movement Options:

30 Chest to Bar Pull-Ups

10 Ring Muscle Ups

10 Bar Muscle Ups

*The squat clean weight should be something that you could perform consistently; around 1 rep every 6-8 seconds or less. If you cannot do that with the 185/125lbs, adjust the loading to 60% of your 1RM clean.

*The gymnastics movement should be something that you could complete all repetitions in 3 sets or less. Adjust the movement and/or repetitions in order to maintain workout intensity.

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Thursday, July 9 2025

Strength: Bench Press

Set 1 – 10 reps @ 56-60%

Set 2 – 8 reps @ 66-70%

Set 3 – 6 reps @ 71-76%

Set 4 – 4 reps @ 76-81%

Set 5 – 2 reps @ 81-86%

Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

Metcon: Every 2 minutes, for 24 minutes (6 sets of):

Station 1: 26-33/21-26 Calorie Echo/Assault Bike

Station 2: 26-33/21-26 Calorie Row OR 300 Meter Run

Goal = 90 Seconds or Less of Work Each Station; Adjust Calories Accordingly

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Wednesday, July 9 2025

Strength: Strength Every 90 seconds, for 9 minutes (6 sets of): Power Snatch x 1 rep

Sets 1-2: 70-75% of 1RM Power Snatch

Sets 3-4: 75-80% of 1RM Power Snatch

Sets 5-6: 80-85% of 1RM Power Snatch

Metcon: For total reps:

30 Seconds of Double Unders

60 Second Rest

30 Seconds of Snatches (75/55lbs)

60 Second Rest

30 Seconds of Bar Facing Burpees

60 Second Rest

30 Seconds of Hang Power Cleans (75/55lbs)

Rest 3 minutes, then repeat, starting with the Double Unders.

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Tuesday, July 8 2025

Metcon: For time:

1,000 Meter Run

50 Push-ups

200 Foot Dumbbell Walking Lunge (50/35lbs)

800 Meter Run

40 Push-ups

150 Foot Dumbbell Walking Lunge

400 Meter Run

30 Push-ups

100 Foot Dumbbell Walking Lunge

200 Meter Run

20 Push-ups

50 Foot Dumbbell Walking Lunge

Goal = <22 minutes

Time Cap = 25 minutes

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Monday, July 7 2025

Strength: Every 2 minutes, for 16 minutes (8 sets of):Split Jerk

Sets 1-3: 2 reps @ 64-69%

Sets 4-6: 2 reps @ 69-74%

Sets 7-8: 1 rep @ 74-79%

Pause for 2 seconds in the receiving position of ALL reps.

At the 16:00 mark…

Three sets of:

10 Push Press @ 45-50% of 1RM Jerk

Rest 2 minutes between sets

Metcon: Against a 4 minute clock, perform as many rounds and reps as possible of:

15/12 Calorie Row

3 Shoulder to Overhead (95/65lbs)

3 Toes to Bar

15/12 Calorie Row

6 Shoulder to Overhead

6 Toes to Bar

15/12 Calorie Row

9 Shoulder to Overhead

9 Toes to Bar

etc.. adding 3 reps to the Shoulder to Overhead and Toes to Bar every time you return to them.

Rest 60 seconds between sets and repeat for THREE total sets, picking up where you left off each time. Continue to add 3 reps to the Shoulder to Overhead and Toes to Bar.

Rx+ Weights:135/95lbs

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Wednesday, July 2 2025

Strength: Every 90 seconds, for 24 minutes (8 sets of):

Station 1: 17-22/13-17 Calorie Echo/Assault Bike

Station 2: 17-22/13-17 Calorie Row OR 200 Meter Run

Goal = <60 Seconds of Work Each Station

*If you can finish in under 60 seconds, consider increasing the calories by 1 each set.

Metcon: Every minute, on the minute, for 15 minutes (3 sets of):

Station 1: 8-12 Skull Crushers + 8-12 Dumbbell Hammer Curls

Station 2: 8-12 Bulgarian Split Squats (right)

Station 3: 8-2 Bulgarian Split Squats (left)

Station 4: 30 Seconds of Pallof Hold Bicycles (right)

Station 5: 30 Seconds of Pallof Hold Bicycles (left)

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Monday, June 30 2025

Strength: Bench Press

*Set 1 – 10 reps @ 53-57%

*Set 2 – 8 reps @ 63-67%

*Set 3 – 6 reps @ 68-73%

*Set 4 – 4 reps @ 73-78%

*Set 5 – 2 reps @ 78-83%

Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

Metcon: Every 2:30, for 15 minutes (6 sets of):

Odd Sets: 2:30 Seconds of Run, Bike, Ski or Row

Even Sets: 2:30 Seconds of Burpees to a 25lbs Plate

Goal = Maximal Sustainable Paces

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Friday, June 27 2025

Strength: 4 Sets

Bench Press x 6-8 reps

Superset: 21’s

Metcon: Against a 3 minute clock, perform as many calories as possible of:

10 Ring Dips

25 V-Ups

30 Goblet Squats 50/35

Max Reps Alternating DB Snatches in the remaining time.

Rest 60 seconds between sets and repeat for FOUR total sets (16 minutes).

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Thursday, June 26 2025

Strength: Core

Metcon: Complete as many rounds and reps as possible in 18 minutes of:

800 Meter Run, 1000/900 Meter Row or 1000/900 Meter Ski

50 Foot Burpee Broad Jump

100 Foot Walking Lunge (53/35 lbs)

150 Foot Farmer Carry (53/35 lbs)

Rx+ Weights:

70/53 lbs

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Wednesday, June 25 2025

Strength: Strength: Every 2 minutes, for 16 minutes (8 sets of): Split Jerk

Sets 1-3: 2 reps @ 60-65%

Sets 4-6: 2 reps @ 65-70%

Sets 7-8: 1 rep @ 70-75%

Pause for 2 seconds in the receiving position of ALL reps.

Metcon: For time

150 Double Unders

75 Wall Ball 20/14

50 Pull-Ups

Goal = <10 Minutes

Time Cap = 12 Minutes

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Tuesday, June 24 2025

Strength: Every 90 seconds, for 12 minutes (8 sets of):

Sets 1-2: 3 reps @ 60-65%

Sets 3-4: 2 reps @ 65-70%

Sets 5-6: 1 rep @ 70-75%

Sets 7-8: 1 rep @ 75+%

*Build based on quality.

Metcon: For Time

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

Calories on ANY machine

Sit-ups

Push-ups

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Friday, June 20 2025

Strength: 5 Sets

Strict Press x 5 reps @ 55-60%

Rest 2 minutes between sets

These reps should feel quick and crisp. If you’re struggling or grinding through the reps, the load is too heavy.

Metcon: Against a 60-second clock, perform as many calories as possible of:

50-Foot Dumbbell Walking Lunge 50/35

Max Calories of Echo/Assault Bike in the remaining time.

Rest 3 minutes between sets and repeat for FOUR total sets.

Rx+: 70/50 lbs dumbbells

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Thursday, June 19 2025

Strength: Bench Press

*Set 1 – 10 reps @ 50%

*Set 2 – 8 reps @ 60%

*Set 3 – 6 reps @ 65-70%

*Set 4 – 4 reps @ 70-75%

*Set 5 – 2 reps @ 75-80%

Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

Metcon: 5RFT

75 Double Unders

15 Bench Press 135/95

30/24 Calorie Row

15 KB Swings 53/35

Goal = <22 Minutes

Time Cap = 25 Minutes

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Wednesday, June 18 2025

Strength: 5 Sets

Front Squat x 3-5 reps

Start at 65% and build to 85%

Metcon: Against a 2-minute clock, perform as many rounds and reps as possible of:

10 Bar-Facing Burpees

10 Front Squats 115/85

5 Bar-Facing Burpees

5 Bar Muscle-Ups

Rest 60 seconds between sets and repeat for FIVE total sets. Pick up where you left off on each round.

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Tuesday, June 17 2025

Strength: Every minute, on the minute, for 12 minutes (4 sets of):

Station 1: 30 Seconds of Strict Pull-Ups

Station 2: 30-40 Second Hollow Hold

Station 3: 30 Seconds of Dips (Stationary or Ring)

*Please compare results to March 17, 2025.

Metcon: Against a 4-minute clock, complete as many calories as possible of:

400 Meter Run OR 500 Meter Row

Max Calories of Echo/Assault Bike, C2 Bike, Row OR Ski Erg in the remaining time.

No rest between sets and repeat for six (6) total sets (24 minutes).

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Monday, June 16 2025

Strength: Take 15 minutes to build to today’s heavy, but technically sound, 1-RM Split Jerk

When the running clock reaches 15:00…

Every 2 minutes, for 6 minutes (3 sets of):

10 Push Press @ 40% of today’s 1-RM Jerk

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

1 Power Clean (155/105lbs)

2 Box Jump Over (24/20″ – jump up, step down)

3 Toes to Bar

2 Power Cleans

4 Box Jump Overs (24/20″ – jump up, step down)

6 Toes to Bar

3 Power Cleans

6 Box Jump Overs (24/20″ – jump up, step down)

9 Toes to Bar

…etc. adding 1 rep to the power cleans, 2 reps to the box jump overs, and 3 reps to the toes to bar every round until the 10 minute mark.