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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)

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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

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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

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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

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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