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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.

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Wednesday, October 1 2025

Strength: Deadlift

*Set 1 – 2 @ 60-65%

*Set 2 – 2 @ 65-70%

*Set 3 – 2 @ 70-75%

*Set 4 – 2 @ 75%

*Set 5 – 2 @ 75-80%

*Set 6 – 2 @ 80%

*Set 7 – 2 @ 80-83%

*Set 8 – 2 @ 82-85%

Rest 2 minutes between all sets.

*If you’re looking for some more dedicated work to take your deadlift to the next level, check out the Total Strength program.

Metcon: Option 1:

Five rounds for time of:

5 Wall Walks

3 Squat Cleans (185/125lbs)

Option 2:

Five rounds for time of:

50 Foot Handstand Walk

3 Squat Cleans (185/125lbs)

Option 3:

Five rounds for time of:

9 Strict Handstand Push-Ups

3 Squat Cleans (185/125lbs)

Rx+ Loading for all 3 Options:

225/155lbs

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Tuesday, September 30 2025

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

Station 1: 50 Foot Farmer Hold Walking Lunge

Station 2: 10-12 Dumbbell Floor Press

Station 3: 50 Foot Farmer Hold Walking Lunge

Station 4: 10-12 Dumbbell Bent Over Rows

Station 5: Rest

*Use the same dumbbells for each movement.

Metcon: For time

800 Meter Run

200m Farmer Carry (70/53lbs)

20 Burpee Broad Jumps

800 Meter Run

20 Burpee Broad Jumps

200m Farmer Carry (70/53lbs)

800 Meter Run

Goal = <22 Minutes

Cap = 25 Minutes

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Tuesday, September 23 2025

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

Push Press

*Set 1 – 3 @ 60%

*Set 2 – 3 @ 65%

*Set 3 – 3 @ 70%

*Set 4 – 3 @ 70-75%

*Set 5 – 3 @ 70-75%

*Set 6 – Max Reps @ 60%

Metcon: Every 3 minutes, for minutes 18 minutes

Station 1: 50 Double Unders + 250-300 Foot Shuttle Run or 20-25/15-20 Calorie Ski Erg or Row

Station 2: 100 Foot Farmer Carry (70/50lbs) + 20-25/15-20 Calorie Echo/Assault Bike

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Monday, September 22 2025

Strength: Deadlift

*Set 1 – 2 @ 60-65%

*Set 2 – 2 @ 65-70%

*Set 3 – 2 @ 70-75%

*Set 4 – 2 @ 75%

*Set 5 – 2 @ 75-80%

*Set 6 – 2 @ 80%

*Set 7 – 2 @ 80-83%

Rest 2 minutes between all sets.

Metcon: Against a 20 minute clock, perform as many reps as possible of:

60 Toes to Bar

10 Box Jump Overs (24/20″ – step down)

40 Hang Power Cleans (95/65lbs)

10 Box Jump Overs (24/20″ – step down)

20 Thrusters (95/65lbs)

10 Box Jump Overs (24/20″ – step down)

10 Wall Walks

10 Box Jump Overs (24/20″ – step down)

Max Calories in remaining time

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Monday, September 15 2025

Strength: 5 Sets

Push Press x 5-7 rep @60-80%

Superset: DB Lateral Raises x 15-20 reps

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

9/6 Calorie Echo/Assault Bike

9 Burpees to a Plate

9/6 Calorie Echo/Assault Bike

*Rollover counts towards the second bike. So, you just have to end at 18/12 total calories between the two efforts. You do have to stop biking once it hits the initial 9/6 though.

Goal = <75 seconds

Round Cap = 90 Seconds

*Adjust the bike calories to something that can be completed in under 30 seconds

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Monday, September 15 2025

Strength: 5 Sets

Push Press x 5-7 rep @60-80%

Superset: DB Lateral Raises x 15-20 reps

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

9/6 Calorie Echo/Assault Bike

9 Burpees to a Plate

9/6 Calorie Echo/Assault Bike

*Rollover counts towards the second bike. So, you just have to end at 18/12 total calories between the two efforts. You do have to stop biking once it hits the initial 9/6 though.

Goal = <75 seconds

Round Cap = 90 Seconds

*Adjust the bike calories to something that can be completed in under 30 seconds