Serving the Energy Corridor, Memorial, and Westchase area.
07/16/2026
β’ Thursday | July 16 β’
ππ½ββοΈ πππππππππππππ π¬Ί Push Press + Push Jerk
5 x 3+3 @ 70% Best Push press
-- Rest 1:30-2:00
β± πΌπππ²ππ π¬Ί 12:00 AMRAP
7 Toes to Bar
9 Shoulder to Overhead @ 135/95 lbs*
21 Double Unders
*RX+ 155/105 lbs
π π°ππππππππ’ π¬Ί Bent Over Band Lat Pull Down
3 x 15
β£β£
07/14/2026
β’ Tuesday | July 14 β’
π€ πππππ π¬Ί 12:00 EMOM
Min 1: Back Rack Hold (Heavy)
Min 2: 50β Carry
Min 3: Rest
β±οΈ πΌπππ²ππ π¬Ί For Time
3 rounds:
25 Wall Balls @ 20/14 lbs
25 Medicine Ball Sit-ups @ 20/14 lbs
π π°ππππππππ’ π¬Ί Prone Medicine Ball Hamstring Curls
3 x 10-15
β£β£
07/13/2026
β’ Monday | July 13 β’
πͺπ½ ππππππππ π¬Ί 1/2 Rep Turkish Get Up
5x3/3
β±οΈ πΌπππ²ππ π¬Ί For Time
50 Deadifts @ 185/135 lbs
50 Calorie Row or 35 Cal Bike
50 Hang Power Cleans @ 115/75 lbs
50 Calorie Row or 35 Cal Bike
π π°ππππππππ’ π¬Ί Sky Touches
3 x 10-15
β£β£
07/09/2026
β’ Thursday | July 9 β’
β±οΈ πΌπππ²ππ π¬Ί For Quality
3 rounds:
800m Run // Row // Ski
30 Kettlebell Swings @ 53/35 lbs
1600m Fan Bike
30 Step Overs @ 20β
π π°ππππππππ’ π¬Ί Dumbbell Goblet Bulgarian Split Squats
7/7
β£β£
β’ Wednesday | July 8 β’
π πΏππ ππ πππππππ
5 sets:
0:20 Ski or Row
0:15 Max Rep Shoulder Press, Light Band
β Rest 1:00
β±οΈ πΌπππ²ππ π¬Ί For Time
10 Rounds:
4 Toes to Bar
8 Wall Balls @ 20/14 lbs
30 Double Unders
β Rest 0:30
β±οΈ π°ππππππππ’ π¬Ί Bent Over Band Lat Pull Down
3 x 15
β£β£
07/07/2026
β’ Tuesday | July 7 β’
ππ»ββοΈ πππππππππππππ π¬Ί Back Squat
5 x 3 @ 70%
β Rest 1:30 Between Sets
β±οΈ πΌπππ²ππ π¬Ί For Time
4 rounds:
15/12 Calorie Machine
75β Walking Lunges
β Rest 2:00
60/48 Calories for Time
π π°ππππππππ’ π¬Ί Side Lying Clam Raises
2 x 10/10
β£β£
07/06/2026
β’ Monday | July 6 β’
ππ»ββοΈ πππππππππππππ π¬Ί Push Press
3 x 2 @ 88%
β Rest 2:30 Between Sets
β±οΈ πΌπππ²ππ π¬Ί For Time
2-4-6-8-10-8-6-4-2
Power Sn**ch @ 95/65 lbs
Burpees
π π°ππππππππ’ π¬Ί Reverse Hyper extension on bench or GHD
3 x 10-15
β£β£
07/04/2026
β’ Saturday | ππΆππΊ ππ°πΆπ³ πΊπΈ β’
β± πΌπππ²ππ π¬Ί β5th Mountainβ
For time, with 20 # vest:
100 Burpees, run 1 mile
100 Squats, run 1 mile
100 Sit-ups, run 1 mile
100 Push-ups, run 1 mile
100 Pull-ups, run 1 mile
β£β£
07/02/2026
β’ Thursday | July 2 β’
ππ½ββοΈ πππππππππππππ π¬Ί Push Press
4 x 4 @ 85%
Rest 2:00 Between Sets
β±οΈ πΌπππ²ππ π¬Ί For Time
βGRACEβ
30 Clean and Jerks for Time @ 135/95 lbs
π π°ππππππππ’
8:00 EMOM
8 Burpee over Bar, As Fast as possible
β£β£
07/01/2026
β’ Wednesday | July 1 β’
ππ» πππππππππππππ π¬Ί Back Rack Reverse Lunges
E2MOM x 5
6 Alternating Back Rack Reverse Lunge @ RPE 8/10, Across
β±οΈ πΌπππ²ππ π¬Ί For Time
21-15-9
Front Squats @ 95/65 lbs
Calorie Machine
- Into -
21-15-9
Wall Balls @ 20/14 lbs
Calorie Machine
π π°ππππππππ’ π¬Ί Medicine Ball Hamstring Curls
3 x 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 |