wednesday, october 21
A.
split jerk
2 sets of 3 reps
4 sets of 2 reps
B.
5 sets:
In 90s, complete:
12 TTB + 6 push jerks (155/105) + max cal echo bike or row
2 mins rest between sets
score = total cals
tuesday, october 20
A.
5 sets of 2 segmented clean deadlifts + 1 hang power clean
B.
7 rounds for time:
7 power cleans (135/95)
7 box jumps (30/24)
200m run
monday, october 17
A.
front squat
6 sets of 2 reps
B.
3 rounds for time:
15 burpee CTB pull-ups (Rx+ 10 burpee BMU)
30 single arm KB thrusters (53/35, Rx+ 62/44)
45 KBS
scaled
12 burpee into jumping pull-up
24 SA KB thrusters (12/arm)
36 KBS
friday, october 16
A.
front rack lunge steps
3 sets of 10 reps
1 set of 8 reps
B.
EMOM x 15 mins
1) 15 WBS (Rx+ 20 WBS)
2) 50 DUs (Rx+ 60 DUs)
3) 20 Russian KBS (71/53)
thursday, october 15
For Time:
400m run
20 Bench Press (105-155)/(65-95)
20 strict pull-ups
600m run
15 Bench Press (135-185)/(75-115)
15 strict pull-ups
800m run
10 Bench Press (145-205)/(95-135)
10 strict pull-ups
1000m run
5 Bench Press (155-225)/(105-155)
5 strict pull-ups
1200m run
october 14, 2026
.
A.
split jerk
3 sets of 3 reps
3 sets of 2 reps
Pause for 2s in the receiving position of ALL reps.
B.
two rounds for time:
40/30 cal row or 30/24 cal echo bike
20 CTB pull-ups
40/30 cal row or 30/24 cal echo bike
20 push press (115/75)
october 13, 2026
A.
front squat
1 set of 3 reps
4 sets of 2 reps
B.
for time:
30-20-10
double KB rack squats (53/35)
200m run
box jump overs
200m run
monday, october 12
A.
5 sets of 3 reps segmented clean deadlift
B.
10 min amrap:
2-4-6-8-10-12…and so on up the ladder
C&J (135/95)
TTB
burpees over the bar
friday, october 9
A.
front rack lunge steps
1 set of 12
3 sets of 10 reps
B.
2 rounds for time:
9 front squats (185/125)
15 TTB
300m run
9 squat cleans (185/125)
15 TTB
300m run
thursday, october 8
A.
bench press
6 sets of 3 reps
B.
5 sets:
In 2 mins, complete:
12 lateral burpees over the bar
12 sumo deadlift high pulls (95/65)
max cal echo bike, row or ski in time remaining
score = total cals
rest 2 mins between sets
wednesday, october 7
A.
5 sets:
split jerk x 3 reps
B.
7 rounds for time (15 min cap)
4 wall walks
12 box jump overs
14 SA DB hang C&J (50/35) (7/side) Rx+60/40
want to burn more calories while doing nothing? lift weights.
One of the best reasons to strength train has nothing to do with how many calories you burn during the workout. It’s what happens afterward.
Muscle is metabolically active tissue, which means your body uses energy just to maintain it. One pound of muscle burns roughly 6–10 calories per day at rest. That number may sound small, but a few pounds of muscle and it becomes a meaningful, ongoing increase in energy expenditure…while you’re working, sleeping, watching TV, or doing absolutely nothing.
Strength training creates a recovery demand that continues after you leave the gym. Your body has to repair muscle tissue, replenish energy stores, and adapt to the training stimulus. All of that requires energy, so calorie expenditure can remain somewhat elevated for hours, long after the workout is finished.
Cardio primarily burns calories while you’re doing it but strength training burns calories during the workout, during recovery, AND helps you build metabolically active tissue that increases how much energy your body uses every day.
So if you’re avoiding weights because you think cardio is the better way to burn calories, consider this: building muscle helps turn your body into a higher calorie-burning machine, even when you’re sitting on the couch.
tuesday, october 6
A.
front squat
3 sets of 3 reps
2 sets of 2 reps
B.
for time (14 min cap):
21 pull-ups
42 DUs
21 thrusters (95/65)
18 CTB pull-ups
36 DUs
18 thrusters (115/75)
15 bar muscle-ups
30 DUs
15 thrusters (135/85)
monday, october 5
A.
segmented clean deadlift 4-4-3-3-3
B.
for time:
2 rounds of:
12/10 cal row
8 C&J (135/95)
2 rounds of:
12/10 cal row
8 power cleans
2 rounds of:
12/10 cal row
8 squat cleans
friday, october 2
A.
front rack lunge steps
2 sets of 12, 2 sets of 10 reps
B.
for time:
50-40-30 WBS
100-80-60 DUs
50-40-30 cal row
thursday, october 1
A.
incline bench press
6 sets of 3 reps
C.
15 min amrap:
9 CTB pull-ups (Rx+ 4 RMUs)
18 single arm DB push press (50/35)
300m run
wednesday, september 30
A.
segmented clean deadlift 5-5-4-4-4
pause for 2s at knee cap and 2s in power position
prioritize position and form over load!!!
B.
4 sets, one set every 4 mins, each set for time:
6 power snatches (135/95)
15 bar facing burpees
tuesday, september 29
A.
front squat
2 sets of 4 reps
3 sets of 3 reps
B.
3 rounds for time:
15 thrusters (95/65)
15 TTB
400m run
Monday, September 28
A.
push press
2 sets of 4 reps
3 sets of 3 reps
B.
18 min amrap:
Rx+
30’ Handstand walk (scale = 3 wall walks)
250m row
3 L-sit ring muscle-ups (scale = 7 CTB pull-ups)
250m row
Rx
3 wall walks
250m row
7 CTB pull-ups
250m row
friday, september 25
A.
front squat
3 sets of 5 reps
2 sets of 4 reps
B.
16 min amrap:
8 front rack lunges (135/95)
8 burpees over the bar
8 front rack lunges
16 TTB