Serving the Energy Corridor, Memorial, and Westchase area.
06/19/2026
β’ Friday | June 19 β’
π€Έπ» πΆπ’ππππππππ π¬Ί Strict Pull-Ups
E2MOM x 4
10 Strict Pull ups, Wide Grip
β±οΈ πΌπππ²ππ π¬Ί For Time
21-15-9
Cleans
Run 400m
Clean weights:
21 @ 135/95
15 @ 155/105
9 @ 185/125
π π°ππππππππ’ π¬Ί Wrist Curls
3 x 10
β£β£
β’ Thursday | June 18 β’
π πΏππ ππ πππππππ
4 sets:
0:30 Max Rep Bench Press @ RPE 8/10
5 Ball Slams
β Rest 1:30-2:00
β±οΈ πΌπππ²ππ π¬Ί For Reps
2:00 Cal Row / Bike
2:00 Med Ball Sit-ups* @ 20/14 lbs
2:00 Push ups
β
Rest 3:00
β
Complete the completed reps for time, CAP at 6:00
*RX+ GHD Sit Ups
π π°ππππππππ’ π¬Ί Dumbbell Lateral Raises
3 x 8, Heavy
β£β£
06/17/2026
β’ Wednesday | June 17 β’
ππΎββοΈ πππππππππππππ π¬Ί Front Squat
4 x 2 @ 85% or RPE 8/10
β Rest 1:30-2:00
β±οΈ πΌπππ²ππ π¬Ί 15:00 AMRAP
60 Double Unders
12 Deadlifts @ 185/135
6 Front Rack Lunges @ 185/135
π π°ππππππππ’ π¬Ί Low Plank Alternating Hip Touch
3 x 15
β£β£
06/16/2026
β’ Tuesday | June 16 β’
ππΌββοΈ πππππππππππππ π¬Ί Push Press
Every 2:10 x 6
4 Push Press @ 80%
β±οΈ πΌπππ²ππ π¬Ί 12:00 EMOM
Odd: 12 Hang Power Sn**ch @ 115/75 or 50-60%
Even: 12 Burpee Over Bar
π π°ππππππππ’
2 sets:
10 Body Rows, Feet Elevated
10 Rolling Skull Crushers
β£β£
06/13/2026
β’ Saturday | June 13 β’
β±οΈ πΌπππ²ππ π¬Ί For Time
1000m Run
100 Dumbbell Sn**ch @ 50/35 lbs
800m Run
100 Burpees Over Dumbbell
400m Run
100 Plank Dumbbell Drag Through @ 50/35 lbs
200m Run
π π°ππππππππ’ π¬Ί Weighted Sit-ups
3 x 10, Heavy
β£β£
06/10/2026
β’ Thursday | June 11 β’
ππ»ββοΈββ‘οΈ π²πππππππππππ π¬Ί For Time
800m run
β±οΈ πΌπππ²ππ
βπΌ 10:00 AMRAP
30 Double Unders
6-8-10-12, etc
Deadlifts @ 225/155 lbs
-- Rest 2:00
βπΌ 10:00 AMRAP
6-8-10-12
Goblet Step Overs @ 70/53lbs & 20β
Fan Bike Calories
π π°ππππππππ’ π¬Ί Single Leg Romanian Deadlift
3 x 10/10
β£β£
06/10/2026
β’ Wednesday | June 10 β’
π€Έπ½ββοΈ πΆπ’ππππππππ π¬Ί Strict Chin-Ups
5 sets:
Max Rep Strict Chin Ups
β Rest 2:00
β±οΈ πΌπππ²ππ π¬Ί E2MOM x 8
12/10 Cal Row or 9/7 Bike*
5 Renegade Rows @ 50/35 lbs x 2
*RX+ 15/12 Calorie Row or 12/10 Cal Bike
π π°ππππππππ’ π¬Ί Alternating Crossbody Hammer Curl
3 x 12
β£β£
06/09/2026
β’ Tuesday | June 9 β’
ππ½ββοΈ πππππππππππππ π¬Ί Back Squat
4 @ 75%
3 @ 80%
2 @ 85%
2 @ 88%
2 @ 80%
β Rest 1:30-2:00 Between Sets
β±οΈ πΌπππ²ππ π¬Ί 15:00 AMRAP
10 Back Rack Lunges 135/95 lbs
20 Ab Mat Sit-ups
30 Box Jumps, Step Down @ 24/20β
π π°ππππππππ’ π¬Ί Single Leg Calf Raises (Weighted or unweighted)
3 x 10/10
β£β£
06/08/2026
β’ Monday | June 8 β’
ππ½ββοΈ πππππππππππππ π¬Ί Push Press
E2MOM x 8
1 Push Press
Working up to a Max for the day
β±οΈ πΌπππ²ππ π¬Ί For Time
6 rounds:
12 Hang Power Cleans @ 155/105
4 Wall Walks
π π°ππππππππ’ π¬Ί Bent Over Band Lat Pull Down
3 x 15
β£β£
06/06/2026
β’ Saturday | June 6 β’
β±οΈ πΌπππ²ππ π¬Ί For Time
5 rounds:
400m Run
21 Thrusters @ 75/55 lbs*
21 Push Ups
21 Toes to Bar
*RX+ 95/65 lbs
π π°ππππππππ’ π¬Ί GHD Hyper Extensions
3 x 15-20
β£β£
| Monday | 5:30am - 8pm |
| Tuesday | 5:30am - 8pm |
| Wednesday | 5:30am - 8pm |
| Thursday | 5:30am - 8pm |
| Friday | 5:30am - 7:30pm |
| Saturday | 9am - 12pm |
| Sunday | 12pm - 2pm |
