This week we are starting our 12 week strength cycle. We will be taking sometime before the strength piece to explain how the program works and to answer questions. See the video below for more details!
Shoulder Press (5×10)
Opt. 1 5×10 @ 60% of TRM (Juggernaut)
Opt. 2 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 3 5×5 @ 70% of 1RM
Opt. 4 Accessory Work
Metcon (AMRAP – Reps)
3 Rounds:
3 min AMRAP:

2 Rounds:
30 Double/Single-unders
10 Pullups
then Max-Effort Wallballs
-Rest 2 mins-

Record Wallball reps

Scale pull-ups to half if you cannot make it to the wall balls before the end of the 3 minutes


Metcon (Weight)
Optional Accessory Work:
Seated Arnold’s Press

-Start with moderate weight that you can at least get 10 reps in
-Leave 2-3 reps in reserve (RIR)
-Goal with this option is to get in some volume.