Monday, March 17 2025
Strength: Strict Press
Build To A Heavy Set Of
10 Strict Press
Metcon: For Time
"Pedal Pusher"
For Time:
30-25-20-15-10-5:
Push Press (95/65)
Bike Erg Calories
Time Cap: 14 Minutes
Girls Cals (24-20-16-12-8-4)
Tuesday, March 4 2025
Strength: 3 Sets:
3 Strict Press at 70-75%
* Rest 2-3 Minutes Between Sets
70% 1rm Strict Press - 75% 1rm Strict Press
Calories
Metcon: “Waterfalls"
AMRAP 5: 30/25 Calorie Bike + Max Toes to Bar
AMRAP 4: 25/20 Calorie Bike + Max HSPU
AMRAP 3: 20/15 Calorie Bike + Max DB Snatch
AMRAP 2: 15/10 Calorie Bike + Max Ring Dips
AMRAP 1: 10/7 Calorie Bike + Max Jumping Lunges
Tuesday, March 4 2025
Strength: 3 Sets:
3 Strict Press at 70-75%
* Rest 2-3 Minutes Between Sets
70% 1rm Strict Press - 75% 1rm Strict Press
Calories
Metcon: “Waterfalls"
AMRAP 5: 30/25 Calorie Bike + Max Toes to Bar
AMRAP 4: 25/20 Calorie Bike + Max HSPU
AMRAP 3: 20/15 Calorie Bike + Max DB Snatch
AMRAP 2: 15/10 Calorie Bike + Max Ring Dips
AMRAP 1: 10/7 Calorie Bike + Max Jumping Lunges
Wednesday, February 26 2025
Strength: Weight
Bench Press
4 Sets:
3 Bench Press
- Rest 20 Seconds -
3 Medball Wall Chest Throw (14/10)
* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 2-3 Minutes Between Sets
Reps
Metcon: “Taboo"
TABATA Style
[8 x :20 Work + :10 Rest]
A) Dumbbell Floor Press (50/35)'s
B) Bike Calories
C) Wallballs (20/14)
D) BIKE Calories
Monday, February 24 2025
Strength: 4 Sets:
3 Weighted Strict Pull-ups
- Rest 20 Seconds
3 Medball Slams
* Build In Weight To Technical Failure
• Aim for ~83-93%+ of 1RM
* Rest 1-3 Minutes Between Sets
Metcon: “Nine Inch Nails"
On The Minute x 9:
Minute 1: 9 Front Squats + Max Burpee Pull-ups
Mintue 2: 8 Front Squats + Max Burpee Pull-ups
Minute 3: 7 Front Squats + Max Burpee Pull-ups
Minute 4: 6 Front Squats + Max Burpee Pull-ups
Minute 5: 5 Front Squats + Max Burpee Pull-ups
Minute 6: 4 Front Squats + Max Burpee Pull-ups
Minute 7: 3 Front Squats + Max Burpee Pull-ups
Minute 8: 2 Front Squats + Max Burpee Pull-ups
Minute 9: 1 Front Squat + Max Burpee Pull-ups
Barbell: (135/95)
55+: (115/85)
Friday, February 21 2025
Strength: Deadlift
4 Sets:
4 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps
* Build In Weight To Technical Failure
* Aim for ~77-85% of 1RM
* Rest 1-3 Minutes Between Sets
Time
Metcon : “Change-up"
For Time:
9 Clean & Jerks 155/105
15 Clean & Jerks 135/95
21 Clean & Jerks 115/85