Serving the Energy Corridor, Memorial, and Westchase area.
09/05/2026
β’ Saturday | September 5 β’
β±οΈ πΌπππ²ππ π¬Ί For Time
Run 1000m
β
15-12-9
Thrusters @ 115/75 lbs
Chest to Bar Pull ups
β
Run 1000m
β
9-15-21
Thrusters @ 95/65 lbs
Pull ups
β
Run 1000m
π π°ππππππππ’
3 sets:
10 Band Face Pulls
10/10 Dante Rows
β£β£
09/03/2026
β’ Thursday | September 3 β’
β±οΈ πΌπππ²ππ π¬Ί 20:00 AMRAP
1000m Fan Bike
20 Ab Mat Sit-ups
200m Carry, RPE 6/10
20 Box Step Overs @ 20β
π§π»ββοΈ πΌπππππππ’
1:00/Side PNF Lying Band Hamstring Stretch
1:00/Side Banded Groiner Stretch
β Rest 1:00
π π°ππππππππ’ π¬Ί Lightly Loaded or unloaded Jefferson Curls
2 x 10
β£β£
β’ Wednesday | September 2 β’
π πΏππ ππ πππππππ π¬Ί 10 Rounds
π©πΌβπ°βπ©πΎ In Pairs βͺ You go I go
0:15 HARD effort Row
Rest 0:15
2 Hang Power Cleans @ 20-30% Deadlift
β Rest 0:20-:30 Between Rounds
β± πΌπππ²ππ π¬Ί 14:00 AMRAP
12/9 Calorie Row / Bike or 200m Run
6 Front Squats @ 135/95 lbs
3 High Box Jump @ 30/24β
RX+ Front Squats @ 155/105
π π°ππππππππ’ π¬Ί Mackenzie Press
2 x 10 Reps, Hold last rep 10-20s
β£β£
08/31/2026
β’ Monday | August 31 β’
ππΎββοΈ πππππππππππππ π¬Ί Deadlift
Every 2:30 x 3
2 Deadlifts @ 82-88%
β Deadstop, Can rest up to 20 seconds between reps.
β±οΈ πΌπππ²ππ π¬Ί For Time
400m Run
25 Hang Power Sn**ch @ 95/65 lbs
50 Overhead Squats @ 95/65 lbs
1000m Bike
15 Hang Power Sn**ch @ 95/65 lbs
25 Overhead Squats @ 95/65 lbs
π π°ππππππππ’ π¬Ί Reverse Plank Hold
3 x 1:00, Rest as needed
β£β£
08/27/2026
β’ Thursday | August 27 β’
ππ½ββοΈ πππππππππππππ π¬Ί Bulgarian Split Squats + Bulgarian Split Clean & Jerks
4 x 5+2 /Leg, Heavy Across (RPE 8/10)
β±οΈ πΌπππ²ππ π¬Ί 15:00 AMRAP
400m Run
15 Box Jumps, Step Down @ 24/20β
15 Dual Dumbbell Front Squats @ 50/35 lbs
π π°ππππππππ’
3 sets:
1:00 Reverse Plank Hold
1:00 Elbow Plank Hold
β£β£
08/26/2026
β’ Wednesday | August 26 β’
π€Έπ½ββοΈ πππππ πΏπππ π¬Ί Band Resisted Body Rows
5 x 5-7, Make this Hard
β Rest 1:00-1:30
β±οΈ πΌπππ²ππ π¬Ί For Time
3 rounds:
15 Shoulder to Overhead @ 135/95 lbs
9 Burpee Pull ups
6 Hang Power Cleans @ 135/95 lbs
RX+ 5 Burpee Bar Muscle ups
π π°ππππππππ’
3 sets:
15 Flexion Rows Empty Bar
10 Dumbbell + Band Pull overs
β£β£
08/25/2026
β’ Tuesday | August 25 β’
ππ½ββοΈ πππππππππππππ π¬Ί Deadlift
3 Deadlifts @ 80-85%
β Deadstop
β±οΈ πΌπππ²ππ π¬Ί For Time
6 rounds:
10 Medicine Ball Step Overs @ 20/14, 24/20β
15 Wall Balls @ 20/14 lbs
π π°ππππππππ’ π¬Ί Unilateral Leg Hip Thrusts
3 x 8-15
β£β£
08/24/2026
β’ Monday | August 24 β’
β±οΈ πΌπππ²ππ π¬Ί E10MOM x 3
800m Run, 1000m Row, or 2000m Fan Bike
30 KB Swings 70/53
20 GHD Sit-Ups
π π°ππππππππ’ π¬Ί Band Squat Pull Through
3 x 15
β£β£
08/21/2026
β’ Friday | August 21 β’
π€Έπ» πππππ πΏπππ π¬Ί Weighted Chin-Ups
βͺβͺ Pause at top
5 x 3
β Rest 1:30
β±οΈ πΌπππ²ππ π¬Ί AMRAP 7 - 5 - 3
βͺβͺ Rest 1:00 between AMRAPS
10 Dual Dumbbell Plank Rows @ 50/35lbs
10 Dual Dumbbell Thrusters @ 50/35lbs
10 Dual Dumbbell Box Step Overs @ 20β
Pick up where you left off
π π°ππππππππ’
3-4 sets:
10 Dumbbell Pull Overs
10 Dumbbell Bicep Curls
β£β£
β’ Thursday | August 20 β’
ππΎββοΈ πππππππππππππ π¬Ί Deadlift
E3MOM x 5
5 Deadlifts @ 75-80%
βͺβͺ Dead stop
OPTIONAL:
Sets 1,2 & 3 = 5 Reps
Sets 4 & 5 = 3 Reps
β± πΌπππ²ππ π¬Ί For Time
3 rounds:
35 Double Unders
15 Toes to Bar
25 Cross Over Single Unders
10 Double Tap Burpee
π π°ππππππππ’ π¬Ί Reverse Hyper Extensions
3 x 10-15
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 |