Raise the Bar

6/19/26

Metcon:
IN TEAMS OF 2…

AMRAP X 30 MINUTES*
800m Run
80 Wall Balls (20/14)
60 Burpees to Target
40 Power Cleans (135/95)
20 Single DB Devils Press (50/35)

*One Partner Works at a Time. Split Reps Evenly, Including Run.

6/18/26

Metcon:
AMRAP X 15 MINUTES
12 Dumbbell Bench Press
8 T2B
4 DBL DB Devils Press

*Starting at 0:00 and every 3 Minutes complete 15/12 Cal Row

-Rest 2:00-

AMRAP X 15 MINUTES
8 Single DB Box Step Ups
10 Heels Elevated Goblet Squats
12 Sit Ups

*Starting at 0:00 and every 3 Minutes complete 15/12 Cal Bike

*Keep Weights Light

6/17/26

Gymnastics Skill:
Focus on “Rig” Gymnastics Today

Technique Focus:
Pull Up
Chest to Bars
Bar Muscle Ups
Toes to Bar

Metcon:
AMRAP X 15 MINUTES
4-8-12-16…..
Pull Ups
Box Jump Overs (20/14)
Alt DB Sn**ch (50/35)

*20 DUs after every set

6/16/26

Strength:
6 SETS
2 Strict Press + 3 Push Press

Metcon:
EMOM x 16 MINUTES
MIN 1 - 200m Run
MIN 2 - 5 Strict Press + 10 Push Press (95/65)
MIN 3 - Max Distance Row
MIN 4 - Rest

6/15/26

Strength:
ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Clean Deadlift
+
1 Power Clean
+
1 Hang Power Clean
+
1 Front Squat

Metcon:
4 SETS FOR TIME
100m Run
10 Single Arm DB Thruster (50/35)
10 DB Facing Burpees
10 Single Arm DB Thruster
100m Run

-Rest 1:30 b/t Sets-

6/12/26

Metcon:
IN TEAMS OF 2…

FOR TIME
200m Run*
1000m Ski
200m Run*
50 Deadlifts (185/135)
200m Run*
1000m Row
200m Run*
50 Pull-Ups
200m Run*
50 Burpee to Target
200m Run*
50 T2B
200m Run*
50 Wall Balls
200m Run*
50 Power Cleans (135/95)

*Runs Performed Together

Split Other Reps Evenly

6/11/26

Metcon:
2 ROUNDS

AMRAP X 5 MINUTES
100m Run
12 Alt Lunges
10 Wall Ball SitUps (20/14)

-Rest 1:00-

AMRAP X 5 MINUTES
15/12 Cal Bike
12 Push Ups
10 V-Ups

-Rest 1:00-

AMRAP X 5 MINUTES
15/12 Cal Row
12 Barbell Bent Over Rows (Empty Bar)
10 Barbell Curls

-Rest 1:00-

6/10/26

Strength:
EMOM x 12 MINUTES
MIN 1 - 5 Kip Swings + :20 Double Under Practice
MIN 2 - 4-6 Hang Power Cleans

*Start Light and Build to a Moderate Weight

Metcon:
3 ROUNDS FOR TIME
8 Pull-Ups
400m Run
8 Pull-Ups
16 Hang Power Cleans (95/65)
8 Pull-Ups
48 DUs

6/9/26

Strength:
5 SETS
4 Wide Grip Bench Press
+
4 Regular Grip Bench Press
+
4 Narrow Grip Bench Press

Metcon:
AMRAP X 15 MINUTES
15/12 Cal Row
12 Alt DB Sn**ch (50/35)
9 T2B
6 Line over Burpees

6/8/26

Strength:
Back Squat
8-6-4-8-6-4

*Start light, build to moderate weight. Second wave heavier than the first.

Metcon:
5 SETS
ON A 3:00 RUNNING CLOCK...
400m Run
Max Reps in the Remaining Time...

ODD ROUNDS: American KBS (53/35)
EVEN ROUNDS: Burpees to Target

-Rest 1:00 b/t Sets-

(Score is Total Reps)

*Scale run to finish in 2:00