Wednesday, April 8 2026

Strength: EMOM 8 Max Reps

1. Alt. V-Ups

2. Reverse Sit-ups

Metcon: Every 5 minutes for 20 minutes…

400m Run

21 American KB Swings 53/35

12 Toes to Bar

Score: Slowest round

Tuesday, April 7 2026

Strength: Back Squat

75% x 5 reps

85% x 3 reps

95% x 1 rep

Metcon: AMRAP 2

12/9 Cal Bike

8 Deadlifts 225/155

Max Burpees over the bar in remaining time

Rest 1 minute, repeat for 5 Sets Total

Monday, April 6 2026

Strength: Power or Squat Clean

4 Sets of 3 reps @65% (focus on speed under the bar)

then…

EMOM 10

Clean + Jerk x 2 reps climbing

Metcon: For Time

60 Pull-ups

50 Push-ups

400m Run

30 Cal Row/Ski

20 Ring Dips

10 Double DB Snatches 50/35

*15:00-18:00 minute time target

Friday, April 3 2026

Strength: Deadlift

5 Sets of 5 reps

superset with…

12-15 Weighted Sit-ups

Metcon: EMOM 12

1) 12/9 Cal Bike

2) 200m Row/Ski

3) 20 Jumping Lunges

Thursday, April 2 2026

Strength: Bench Press

6 Sets of 3 reps

superset: DB Rows x 10 reps

Metcon: EMOM 15

1) Bench Press x 6-8 reps

2) 12/9 Cal Bike

3) 10 Box Jumps 24/20

Tuesday, March 31 2026

Strength: 4 Sets

Jerk x 2 reps

superset with…

12-15 Later Raises

Metcon: AMRAP 18

500m Row/Ski

10 Pull-ups

15 Wall Balls 20/14

20 Push-ups

Monday, March 30 2026

Strength: Back Squat

70% x 3 reps

80% x 3 reps

90% x 3 reps

Superset: Stiff Legged DB Deadlift x 8-12 reps

Metcon: 15 minutes to complete….

50-40-30-20-10

Double-unders

V-Ups

Russian KB Swings 53/35

Friday, March 27 2026

Strength: 3 Sets

Single Leg Deadlift x 6 reps per side

into…

20 Banded Lat Pull-Downs

Metcon: AMRAP 7

7 Hang Power Cleans 115/75

7 Front Squats

7 Cals

Rest 1 minutes

AMRAP 7

7 Burpees

7 Heel Elevated Goblet Squat 50/35

7 Cals

Rest 1 minutes

7 Push-ups

7 Weighted Sit-ups

7 Cals

Thursday, March 26 2026

Strength: Snatch

6 Sets of 1 rep

Metcon: AMRAP 12

2-4-6-8-10-12….

HSPU

Power Snatches 95/65

Wednesday, March 25 2026

Metcon: 5RFT

400m Run

50 Double-unders

30 Russian KB Swings 53/35

20/17 Cal Bike

Tuesday, March 24 2026

Strength: 6 Sets

Power or Squat Clean x 1-2 reps

Metcon: 3RFT

10 Pull-ups

20 Push-Ups

30 Air Squats

10 Clean + Jerks 135/95

Monday, March 23 2026

Strength: Every 3 minutes for 15 minutes….

Bench Press x 6-8 reps

Deadlift x 6 reps @ 50%

Metcon: 5RFT

5 Front Squats 95/65

12 Toes to Bar

15/12 Cal Bike

Round 1: 95/65

Round 2: 115/75

Round 3: 135/95

Round 4: 155/105

Round 5: 185/135

Advanced Weight:

Round 1: 135/95

Round 2: 155/105

Round 3: 185/135

Round 4: 205/145

Round 5: 225/155

Friday, March 20 2026

Strength: “Pump Session”

4 Sets

Bench Press x 8-10 reps

into…

14-16 DB Curls

into..

12-15 Rear Delt Fly’s

Metcon: For Time

10-9-8-7-6-5-4-3-2-1

Cal Bike

HSPU

Thursday, March 19 2026

Strength: 4 Sets

Romanian Deadlift x 8 reps

into..

Weighted DB Sit-ups x 12-15 reps

into…

20 DB Side Raises (10 per side)

Metcon: 3RFT

750m Row/Ski

25 Pull-ups

20 Hang Power Cleans 135/95

Wednesday, March 18 2026

Strength: 4 Sets

Jerk x 3 reps

Superset:DB Rows x 10 reps per side

Rest 90 seconds between sets

Metcon: 3 minutes to get as far as possible….

10 Alt. DB Snatches 50/35

20 Push-ups

30 Cal Row/Ski

40 Double-unders

50 Sit-ups

Rest 1 minute

5 minutes to get as far as possible…

Rest 2 minutes

7 minutes to get as far as possible

Tuesday, March 17 2026

Strength: Back Squat

65% x 5 reps

75% x 3 reps

85% x 1+ reps

Metcon: AMRAP 15

4 Front Rack Lunges 135/95

4 Cal Bike

4 Wall Balls 20/14

*add 2 reps to each round

Monday, March 16 2026

Metcon:

Metcon: 5RFT

4 Clean + Jerks 185/125

13 Toes to Bar

13 Lateral Bar Over Burpees

*After 5 rounds complete a 800m Run/Row/Ski. 30 minute cap.

Friday, March 13 2026

Strength: 4 Sets

“Arm Farm”

Metcon: AMRAP 15

25 Wall Balls 20/14

50 Calorie Row/Ski

75 Front Squats 75/55

100 Double Unders

Thursday, March 12 2026

Strength: 3 Sets

Bench Press x 6-8 reps

into…

12-15 Lateral Raises

Metcon: Grace

For Time:

30 Clean + Jerks 135/95

Accessory Work: Pick One

1) 400m Farmers Carry 53/35

2) 12-15 Single Arm Skull Crushers (3 Sets)

3) 10-1 Srrict Pull-ups

Wednesday, March 11 2026

Metcon: EMOM 18

1) Max Cal Ski/Bike/Row

2) 12 Burpees

3) 200m Run

Into….

For Time

1,000m Run/Row/ Ski

30 Alt. DB Snatches 50/35

30 Abmat Sit-ups

1,000m Run/Row/Ski

30 Alt. DB Snatches

30 Abmat Sit-ups