Raise the Bar

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

6/5/26

Metcon:
IN TEAMS OF 2
AMRAP X 25
100 Box Jumps (24/20)
75 Air Squats
50 Burpee Pull Ups
400m Wall Ball Carry (20/14)

Split Reps Evenly
Both partners will run the 400, but only 1 Wall Ball will be passed between the partners.

6/4/26

Metcon:
10 to 1
Wall Balls
DBL DB Hang Clean & Jerk*
DBL DB Step Overs* (24/20)
Up Downs
V-Ups/Ghds

0:45 Recovery Cardio Between Rounds

*Athlete’s Choice for Weight

6/3/26

Strength:
Deadlift
3x2 Moderate-Heavy
2x2 Heavy

Metcon:
3 RFT
400M Run
5 Evil Wheels
10 S2O (115/75)

6/2/26

Strength:
4 Sets
6 Bench Press
12 Bent Over Barbell Row

Metcon:
EMOM20
1. 45 DU
2. 20 KBS
3. 0:45 Cardio Choice
4. 1 Round of Cindy

6/1/26

Strength:
Back Squat
3x2 Moderate-Heavy
2x2 Heavy

Metcon:
4 RFT
16/14 Cal Bike
16 Alt. DB Sn**ch (50/35)
16 T2B
16 Walking Lunges
Rest 0:30