Monday, September 30 2024

Strength: 6 Sets

Clean + Jerk x 1 rep

Superset: 10 Cal Bike Sprints

Metcon: AMRAP 7

7 Clean + Jerks 115/75

7 Toes to Bar

Rest 2 minutes

AMRAP 7

7 Bar Over Burpees

14 Wall Balls 20/14

Friday, September 27 2024

Strength: 4 Sets

Bench Press

1. 70% for max reps

2. 75% for max reps

3. 80% for max reps

4. 85% for max reps

Superset: Barbell Cur x 12-15 reps

Metcon: AMRAP 15

200m Run

10 DB lunges 50/35

12 Push-ups

14 Box Jumps

Friday, September 27 2024

Strength: 4 Sets

Bench Press

1. 70% for max reps

2. 75% for max reps

3. 80% for max reps

4. 85% for max reps

Superset: Barbell Cur x 12-15 reps

Metcon: AMRAP 15

200m Run

10 DB lunges 50/35

12 Push-ups

14 Box Jumps

Thursday, September 26 2024

Metcon: AMRAP 5

Max reps Sand bag to shoulder

Into…

AMRAP 5

Max Calories

Into….

AMRAP 5

Max Double-under

Into…

AMRAP 5

Max Strict Pull-ups

Into…

AMRAP 5

Max HSPU

Wednesday, September 25 2025

Strength 1: 5 Sets

Strict Press + Max Push Press

Superset: 30m Plate pinch walk

Strength 2: 5 Sets

Romanian Deadlift x 8-10 reps

Superset: Farmers Carry x 100m

Core: 1 Set

50 Reverse Sit-ups

50 Heel Touches

Monday, September 23 2024

Strength: Every 2 minutes for 20 minutes….

10 Calories (any machine)

2-4 Push Jerks

Metcon: As far as you can get in 12 minutes…

3 Front Squats 115/75

3 Toes to Bar

5 Front Squats

5 Toes to Bar

Keep adding 2 reps until time is up.

Friday, September 20 2024

Strength: 4 Sets

Romanian Deadlift x 6-8 reps

Superset: Weighted Medball V-Ups x 10 reps

Metcon: 4 RFT

20 Calories

30 Russian KB Swings 70/53

40 Double-under

Thursday, September 19 2024

Strength: 4 Sets

Strict Press x 2-3 reps + Max Push Press

Superset: Lateral Raises x 12-15 reps

Rest 2-3 minutes between sets

Metcon: AMRAP 5

10 Push Jerks 95:65

10 Ring Dips

Rest 2 minutes

AMRAP 5

10 Hang Power Cleans

10 Jumping Lunges

Wednesday, September 18 2024

Strength: Every 2 minutes for 20 minutes….

10 Calories (any machine)

2 Back Squats

Metcon: AMRAP 10

6 Box Jump-Overs 24/20

6 Wall Balls

6 Pull-ups

Add 1 rep to each round

Round 2: 7-7-7

Round 3: 8-8-8

Etc. until time is up

Tuesday, September 17 2024

Strength: 18 minutes to build to heavy set

Power or Squat Clean x 2 reps

Metcon: EMOM 15

1. 15/12 Calorie Bike

2. 5 Power Cleans + 2 Front Squats 135/95

3. 5-10 HSPU

Tuesday, September 17 2024

Strength: 18 minutes to build to heavy set

Power or Squat Clean x 2 reps

Metcon: EMOM 15

1. 15/12 Calorie Bike

2. 5 Power Cleans + 2 Front Squats 135/95

3. 5-10 HSPU

Monday, September 16 2024

Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 12 minutes:
12 Toes to Bar
12 Burpees
12 Push-ups

Friday, September 14 2024

Strength: Every 2:30, for 15 minutes (6 sets):Back Squat

Sets 1-3 = 2-3 reps

Sets 4-6 = 3-4 reps

These sets should be challenging. If you reach the top end of the range, increase the load until you’re unable to do so. If you performed the session on September 5, aim for your first 3 sets to be at least 5% more load than was used in the first three sets of that session.

Metcon: “The Devil’s Advocate”

Three rounds for time of:

20/15 Calorie

25 Wall Balls 20/14

5 Muscle-ups

Thursday, September 12 2024

Strength: 6 Sets

Bench Press x 6 reps

Superset: 21’s

Metcon: For Time

50-40-30-20-10

Sit-ups

Push-ups

Wednesday, September 11 2024

Today’s workout is dedicated to the men and women who lost their lives on this tragic day 23 years ago.

Metcon: For Time

2001 meter Run

11 Box Jumps

11 Thrusters 95/65

11 Chest-to-Bar Pull-Ups

11 Power Cleans 175/115

11 Handstand Push-Ups

11 Kettlebell Swings 53/35

11 Toes-to-Bars

11 Deadlifts

11 Push Jerks

2001 meter Row

Tuesday, September 10 2024

Strength: 6 Sets

Front Squat x 2 reps

Metcon: For time:

400m Run

25 Front Squats 115/75

25 Chest-to-Bar Pull-Ups

25 Front Squats

400m Run

Monday, September 9 2024

Strength: Every 2 minutes for 14 minutes…

Squat Clean x 2 reps

Metcon: 5RFT

40/30 Calories

30 Kettlebell Swings 53/35

20 Box Step-Overs with Kettlebell

Friday, September 6 2024

Metcon: AMRAP 20

300m Ski or Row

20 Hang Power Cleans 95/65

400m Run

15 Front Squats

Thursday,  September 5 2024

Skill: Handstand Push-ups or HS Walk

Strength: 5 Sets

Strict or weighted pull-ups x 5-7 reps

Superset: weighted Ring dips x 5-7 reps

Metcon: AMRAP 15

5 Pull-ups

10 Box Jumps

15 Push-ups

Wednesday, September 4 2024

Strength: Back Squat

6 Sets of 3-5 reps

Superset: HEAVY KB Swings

Metcon: AMRAP 12

15/12 Calories

15 Wall Balls 20/14

20 Goblet KG Lunges 53/35