07-07-2025
Daily Summary powered by ChatGPT
Strength:
- High Hang Squat Snatch + Squat Snatch + Overhead Squat with controlled descent at 72-75kg and 77-80kg for 2 sets each, aiming for RPE 7 and 8 respectively. Rest at least 1:30 between sets. Emphasize controlled descent on overhead squat. Front Squat 5x3 at 75kg, RPE 7-8. Rest at least 1:30 between sets.
Metcon:
- For Time: 40-30-20 Muscle Snatch at 75/55lb and 8-6-4 D-Ball/Sandbag Clean at 150/100lb. Use weights allowing continuous movement. Aim for sub-10:00 completion. Scale as needed. Manage grip and back fatigue by breaking up reps conservatively.
Accessory:
- Crossbody Dumbbell Hammer Curl 4x10/10 at RPE 8. Rest at least 1:00 between sets. EMOM 12: Hollow Hold, Weighted Russian Twist, Hanging L-Sit Hold, and Bicycle Kick Crunch. Complete each movement unbroken. Adjust work if needed.
Motivational Quote:
"Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do." - Pele
DAILY VIDEO
If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
FLAGSHIP JULY 7
Current Phase Status
Phase: Base Building, pt. IIโฆ
____
Week 1 | Block 1 | June 23rd
Week 2 | Block 1 | June 30th
Week 3 | Block 1 | July 7th - ๐ฌ๐ข๐จ ๐๐ฅ๐ ๐๐๐ฅ๐
Week 4 | Deload | July 14th
----
Week 5 | Block 2 | July 21st
Week 6 | Block 2 | July 28th
Week 7 | Block 2 | August 4th
Week 8 | Deload | August 11th
----
Week 9 | Block 3 | August 18th
Week 10 | Block 3 | August 25th
Week 11 | Block 3 | September 1st
Week 12 | Deload | September 8th
____
Next Phase:
Week 1 | September 15th
____
Week 1 | Block 1 | June 23rd
Week 2 | Block 1 | June 30th
Week 3 | Block 1 | July 7th - ๐ฌ๐ข๐จ ๐๐ฅ๐ ๐๐๐ฅ๐
Week 4 | Deload | July 14th
----
Week 5 | Block 2 | July 21st
Week 6 | Block 2 | July 28th
Week 7 | Block 2 | August 4th
Week 8 | Deload | August 11th
----
Week 9 | Block 3 | August 18th
Week 10 | Block 3 | August 25th
Week 11 | Block 3 | September 1st
Week 12 | Deload | September 8th
____
Next Phase:
Week 1 | September 15th
warm-up
3x
15/12 Cal Spin Bike
20 Banded Face Pull
10/10 Side Lunge
:30 Hollow Rock
15/12 Cal Spin Bike
20 Banded Face Pull
10/10 Side Lunge
:30 Hollow Rock
Side lunges
Hollow Rocks
Bike Erg
Banded Face Pull
Strength
High Hang Squat Snatch + Squat Snatch + Overhead Squat w/ :03 Descent
2x(1+1+2) @ 72kg - 75kg // RPE 7
2x(1+1+1) @ 77kg - 80kg // RPE 8
NOTES:
- Rest at least 1:30 between sets.
- Drop the bar and reset after the hang snatch. This should not be a "touch-and-go" complex.
- The descent on the overhead squat should be controlled. Aim to descend at a consistent speed.
- Go off the RPE numbers if your hang snatch capacity is significantly lower than your snatch from the floor.
----
Front Squat
5x3 @ 75kg // RPE 7-8
NOTES:
- Rest at least 1:30 between sets.
- If these sets are feeling good and you are moving well, add in a controlled descent and/or a :01-:02 pause at the bottom of each rep.
2x(1+1+2) @ 72kg - 75kg // RPE 7
2x(1+1+1) @ 77kg - 80kg // RPE 8
NOTES:
- Rest at least 1:30 between sets.
- Drop the bar and reset after the hang snatch. This should not be a "touch-and-go" complex.
- The descent on the overhead squat should be controlled. Aim to descend at a consistent speed.
- Go off the RPE numbers if your hang snatch capacity is significantly lower than your snatch from the floor.
----
Front Squat
5x3 @ 75kg // RPE 7-8
NOTES:
- Rest at least 1:30 between sets.
- If these sets are feeling good and you are moving well, add in a controlled descent and/or a :01-:02 pause at the bottom of each rep.
Squat Snatch
Overhead Squat
High Hang Squat Snatch
Front squat
MEtcon
For Time:
40-30-20 Muscle Snatch @ 75/55lb | 35/25kg
8-6-4 D-Ball / Sandbag Clean @ 150/100lb | 70/45kg
NOTES:
- This is a metcon with a LOT of hinging, so be sure you are using weights that are under your capacity and allow you to keep moving. The barbell should be light enough for sets of 10+ touch-and-go reps, and the d-ball / sandbag should allow for at least a rep every :10. Scale as needed!
- Break up the reps conservatively to start to manage grip and back fatigue. Try to keep yourself in a working area within 3ft of your barbell or d-ball / sandbag at all times.
- A great target time for this would be sub-10:00, but cut this piece off at 15:00 if needed.
40-30-20 Muscle Snatch @ 75/55lb | 35/25kg
8-6-4 D-Ball / Sandbag Clean @ 150/100lb | 70/45kg
NOTES:
- This is a metcon with a LOT of hinging, so be sure you are using weights that are under your capacity and allow you to keep moving. The barbell should be light enough for sets of 10+ touch-and-go reps, and the d-ball / sandbag should allow for at least a rep every :10. Scale as needed!
- Break up the reps conservatively to start to manage grip and back fatigue. Try to keep yourself in a working area within 3ft of your barbell or d-ball / sandbag at all times.
- A great target time for this would be sub-10:00, but cut this piece off at 15:00 if needed.
Muscle Snatch
D-Ball / Sandbag Clean
accessory
Crossbody Dumbbell Hammer Curl
4x10/10 @ RPE 8
NOTES:
- Rest at least 1:00 between sets.
- Alternate arms each rep. Use a weight that challenges you but still allows each rep to be consistent.
----
EMOM 12
1: :30 Hollow Hold
2: 20 Weighted Russian Twist
3: :15-20 Hanging L-Sit Hold
4: 30 Bicycle Kick Crunch (Total)
NOTES:
- The goal is that each movement is completed unbroken, so adjust the work if needed.
- If you don't have L-sits, scale to a hanging knee tuck hold.
4x10/10 @ RPE 8
NOTES:
- Rest at least 1:00 between sets.
- Alternate arms each rep. Use a weight that challenges you but still allows each rep to be consistent.
----
EMOM 12
1: :30 Hollow Hold
2: 20 Weighted Russian Twist
3: :15-20 Hanging L-Sit Hold
4: 30 Bicycle Kick Crunch (Total)
NOTES:
- The goal is that each movement is completed unbroken, so adjust the work if needed.
- If you don't have L-sits, scale to a hanging knee tuck hold.
Russian Twist
Hollow Hold
Hanging L-Sit Hold
Hanging Knee Tuck Hold
Crossbody Dumbbell Hammer Curl
Bicycle Kick Crunch
BONUS
2 Sets, Working @ Zone 2 Pace...
8:00 Run (or Row)
8:00 Ski
8:00 Spin Bike
NOTES:
- Your Zone 2 Heart Rate Range: Add your Personal Record below to Add your Personal Record below
- This should come out to 48:00 in total.
- Despite the changing machines, aim to maintain a Zone 2 Heart Rate the entire time, regardless of what your output looks like.
- If you don't have a heart rate monitor, aim to feel like you can hold a conversation throughout with a consistent pace. Your effort shouldn't exceed an RPE 7.
8:00 Run (or Row)
8:00 Ski
8:00 Spin Bike
NOTES:
- Your Zone 2 Heart Rate Range: Add your Personal Record below to Add your Personal Record below
- This should come out to 48:00 in total.
- Despite the changing machines, aim to maintain a Zone 2 Heart Rate the entire time, regardless of what your output looks like.
- If you don't have a heart rate monitor, aim to feel like you can hold a conversation throughout with a consistent pace. Your effort shouldn't exceed an RPE 7.
Ski Erg
Row
Bike Erg
08-07-2025
Daily Summary powered by ChatGPT
Strength:
- 4 sets of 6 deadlifts at 72kg, RPE 8, with straight leg box jumps. Rest at least 2:00 between sets. EMOM 6 with :20 jumping box step-ups. Focus on explosiveness and fast transitions.
Cardio:
- Row intervals: 1000m at 02:12/500m, then 5 sets of 500m at 02:00/500m or faster, with rest intervals. Aim for a consistent effort on the first 1000m and build speed through the 500s.
Accessory:
- Hamstring slides 4x(6-10) with at least 1:00 rest between sets. Weighted GHD back extensions 4x8 at RPE 7, with at least 1:00 rest between sets. Use a barbell, plate, or dumbbell for added resistance.
Motivational Quote: "Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing." - Pelรฉ
DAILY VIDEO
If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
FLAGSHIP JULY 8
warm-up
3 Sets:
15/12 Cal Row
10 Toes Up Dumbbell RDL @ RPE 6
10/10 Single Arm Ring Row
12 Straight Leg Sit-Up
15/12 Cal Row
10 Toes Up Dumbbell RDL @ RPE 6
10/10 Single Arm Ring Row
12 Straight Leg Sit-Up
Toes Up Dumbbell RDL
Straight Leg Sit-Up
Single Arm Ring Row
Row
Strength
4 Sets:
6 Deadlift @ 72kg // RPE 8
6 Straight Leg Box Jump
NOTES:
- Rest at least 2:00 between sets.
- Keep control if you choose to hang on to the bar for touch-and-go reps. Avoid bouncing the bar to gain momentum.
- Move straight from the deadlifts into the box jumps. Use any box height that will allow you to complete each rep with a straight-legged landing.
- Step down from the box on each rep.
----
EMOM 6
:20 Jumping Box Step-Up
NOTES:
- The goal is to work the entire :20 without stopping. Use any box height that allows for this, or even just a stack of bumper plates.
- Aim to keep each rep explosive. Focus on a fast transition into the next jump as soon as your feet land.
6 Deadlift @ 72kg // RPE 8
6 Straight Leg Box Jump
NOTES:
- Rest at least 2:00 between sets.
- Keep control if you choose to hang on to the bar for touch-and-go reps. Avoid bouncing the bar to gain momentum.
- Move straight from the deadlifts into the box jumps. Use any box height that will allow you to complete each rep with a straight-legged landing.
- Step down from the box on each rep.
----
EMOM 6
:20 Jumping Box Step-Up
NOTES:
- The goal is to work the entire :20 without stopping. Use any box height that allows for this, or even just a stack of bumper plates.
- Aim to keep each rep explosive. Focus on a fast transition into the next jump as soon as your feet land.
Jumping box step-ups
Straight Leg Box Jump
Deadlift
cardio
Row Intervals.
----
1000m @ 02:12/500m
+
Rest 2:00
+
5 Sets:
500m @ 02:00/500m or faster
Rest 1:00 Between Sets.
ErgData Link: https://workout.ergdata.com/shared/zv0v5oen
NOTES:
- Aim for a moderately hard, but consistent effort on the first 1000m. As you get into the 500's, try to start around 02:00/500m, or a just hard effort you can build off of. From there, aim to be slightly faster with every set.
- The goal is to end on a maximal effort with what you have left for your last 500m row. Try to empty the tank if you can. Ideally, your last 500m should be your fastest for this session.
----
1000m @ 02:12/500m
+
Rest 2:00
+
5 Sets:
500m @ 02:00/500m or faster
Rest 1:00 Between Sets.
ErgData Link: https://workout.ergdata.com/shared/zv0v5oen
NOTES:
- Aim for a moderately hard, but consistent effort on the first 1000m. As you get into the 500's, try to start around 02:00/500m, or a just hard effort you can build off of. From there, aim to be slightly faster with every set.
- The goal is to end on a maximal effort with what you have left for your last 500m row. Try to empty the tank if you can. Ideally, your last 500m should be your fastest for this session.
Row
accessory
Hamstring Slides
4x(6-10)
NOTES:
- Rest at least 1:00 between sets.
- Keep control coming in and out of this movement. Try to feel your hamstring working the entire way.
----
Weighted GHD Back Extension
4x8 @ RPE 7
NOTES:
- Rest at least 1:00 between sets.
- Load this anyway: a barbell behind the back or a plate or dumbbell in front of the torso are all okay for today. Scale to just bodyweight as needed.
4x(6-10)
NOTES:
- Rest at least 1:00 between sets.
- Keep control coming in and out of this movement. Try to feel your hamstring working the entire way.
----
Weighted GHD Back Extension
4x8 @ RPE 7
NOTES:
- Rest at least 1:00 between sets.
- Load this anyway: a barbell behind the back or a plate or dumbbell in front of the torso are all okay for today. Scale to just bodyweight as needed.
Hamstring slides
GHD Back Extension
Bonus
Skill Practice.
----
EMOM 16
1: :45 Bike Erg @ RPE 7-8
2: :30 Pushing Movement ***
*** For the pushing movement, choose any of the following you would like to work on:
- Handstand Push-Up (any variety)
- Ring Dip
- Push-Up
- Bench Press
NOTES:
- Bike at a pace that allows your heart rate to be elevated, but still allows you to be in control of your movement.
- If you don't have access to a bike erg, feel free to sub in any other cardio machine for :45.
- Pick ONE of the movements from the above list to work on for either a set amount of unbroken reps each time OR for :30 each time.
----
EMOM 16
1: :45 Bike Erg @ RPE 7-8
2: :30 Pushing Movement ***
*** For the pushing movement, choose any of the following you would like to work on:
- Handstand Push-Up (any variety)
- Ring Dip
- Push-Up
- Bench Press
NOTES:
- Bike at a pace that allows your heart rate to be elevated, but still allows you to be in control of your movement.
- If you don't have access to a bike erg, feel free to sub in any other cardio machine for :45.
- Pick ONE of the movements from the above list to work on for either a set amount of unbroken reps each time OR for :30 each time.
Strict chest facing handstand push-ups
Strict Handstand Push-Up
Strict Deficit Handstand Push-Up
Ring Dip (Kipping)
Push-Up
Paralette Kipping Handstand Push-Up
Kipping Handstand Push-Up
Kipping Deficit Handstand Push-Up
Bench Press
Bike Erg
09-07-2025
Daily Summary powered by ChatGPT
Strength:
- Split Jerk: 1x3 @ 68kg, 1x3 @ 76kg, 1x3 @ 82kg, 2x2 @ 87kg - 92kg, 1x2 @ 71kg
- Strict Press: 1x5 @ 75kg, 2x3 @ 78kg - 82kg, 2x1 @ 85kg - 90kg
- Notes: Rest at least 1:30 between sets. Try to build off last week's heavy double. Avoid going for a max lift today. Reset the bar at the shoulders between reps.
Metcon:
- For Time: 30-20-10 Box Jump Over w/ Step Down @ 30/24", Toes To Bar
- Notes: Pace yourself, starting with a smooth and steady pace. Scale down box height if needed. Consider scaling to hanging knee raises, knees-to-elbow, or v-ups if unable to do at least ten toes-to-bar unbroken.
Accessory:
- Dumbbell Front Raise: 3x10/10 @ RPE 7
- Dumbbell Lateral Raise: 3x10/10 @ RPE 7
- Plate Pinch Bench Press: 4x15 @ RPE 7
- Notes: Rest at least 1:00 between sets. Use weights that challenge but allow for control. Focus on chest engagement during the bench press.
Motivational Quote:
"Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing or learning to do." - Pelรฉ
DAILY VIDEO
If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
FLAGSHIP JULY 9
warm-up
3 Sets:
15/12 Cal Ski
20 Banded Glute Bridge
8 Split Stance Strict Press (w/ Empty Barbell)
:30/:30 Pallof Press
15/12 Cal Ski
20 Banded Glute Bridge
8 Split Stance Strict Press (w/ Empty Barbell)
:30/:30 Pallof Press
Banded Glute Bridge
Split Stance Strict Press
Ski Erg
Pallof Press (Banded Oblique Press Out)
Strength
Split Jerk
1x3 @ 68kg // RPE 7
1x3 @ 76kg // RPE 7.5
1x3 @ 82kg // RPE 8
2x2 @ 87kg - 92kg // RPE 9+
1x2 @ 71kg // RPE 7
NOTES:
- Rest at least 1:30 between sets.
- Try to build off of the heavy double from last week if possible. If the listed weights are too heavy, try to use the 2x2 to find the heaviest weight that will still allow for two technically sound reps.
- If you have access to jerk blocks, use them. Otherwise, reset the bar at the shoulders for each rep. These should not be cycled for touch-and-go reps at the shoulder.
----
Strict Press
1x5 @ 75kg // RPE 8
2x3 @ 78kg - 82kg // RPE 8
2x1 @ 85kg - 90kg // RPE 9
NOTES:
- Rest at least 1:30 between sets.
- Feel free to build in weight over the last four sets. Even if you feel great, avoid going for a max lift today: this will happen later on the program!
- Reset the bar at the shoulders between reps.
1x3 @ 68kg // RPE 7
1x3 @ 76kg // RPE 7.5
1x3 @ 82kg // RPE 8
2x2 @ 87kg - 92kg // RPE 9+
1x2 @ 71kg // RPE 7
NOTES:
- Rest at least 1:30 between sets.
- Try to build off of the heavy double from last week if possible. If the listed weights are too heavy, try to use the 2x2 to find the heaviest weight that will still allow for two technically sound reps.
- If you have access to jerk blocks, use them. Otherwise, reset the bar at the shoulders for each rep. These should not be cycled for touch-and-go reps at the shoulder.
----
Strict Press
1x5 @ 75kg // RPE 8
2x3 @ 78kg - 82kg // RPE 8
2x1 @ 85kg - 90kg // RPE 9
NOTES:
- Rest at least 1:30 between sets.
- Feel free to build in weight over the last four sets. Even if you feel great, avoid going for a max lift today: this will happen later on the program!
- Reset the bar at the shoulders between reps.
Strict Press
Split jerk
metcon
For Time:
30-20-10
Box Jump Over w/ Step Down @ 30/24"
Toes To Bar
NOTES:
- Recognize that the metcon is halfway over by the time you finish the round of 30. For this reason, start the first round at a pace you can build off of: smooth and steady on the box jump overs, and sub-maximal sets with short rests on the toes-to-bar.
- If you need to hesitate for more than :05 between reps on the box jump overs, scale down the height of the box.
- Move to hanging knee raises, knees-to-elbow, or v-ups if you cannot perform at least ten toes-to-bar unbroken when fresh.
30-20-10
Box Jump Over w/ Step Down @ 30/24"
Toes To Bar
NOTES:
- Recognize that the metcon is halfway over by the time you finish the round of 30. For this reason, start the first round at a pace you can build off of: smooth and steady on the box jump overs, and sub-maximal sets with short rests on the toes-to-bar.
- If you need to hesitate for more than :05 between reps on the box jump overs, scale down the height of the box.
- Move to hanging knee raises, knees-to-elbow, or v-ups if you cannot perform at least ten toes-to-bar unbroken when fresh.
Box jump over w step down new vert
V-Up
Toes to bar
Knees To Elbow
accessory
Dumbbell Front Raise
3x10/10 @ RPE 7
+
Dumbbell Lateral Raise
3x10/10 @ RPE 7
NOTES:
- Rest at least 1:00 between sets.
- Use weights that allow for some challenge, but still allow for control to be maintained throughout the entire set. You can use a different set of dumbbells for the front and lateral raises, if needed.
----
Plate Pinch Bench Press
4x15 @ RPE 7
NOTES:
- Rest 1:00 between sets.
- The goal is to move with enough control to feel the chest working through the lowering and pushing phase of each rep.
3x10/10 @ RPE 7
+
Dumbbell Lateral Raise
3x10/10 @ RPE 7
NOTES:
- Rest at least 1:00 between sets.
- Use weights that allow for some challenge, but still allow for control to be maintained throughout the entire set. You can use a different set of dumbbells for the front and lateral raises, if needed.
----
Plate Pinch Bench Press
4x15 @ RPE 7
NOTES:
- Rest 1:00 between sets.
- The goal is to move with enough control to feel the chest working through the lowering and pushing phase of each rep.
Dumbbell Lateral Raise
Plate Pinch Bench Press
Palm Dumbbell Front Raise
BONUS
Fan Bike Intervals.
------------
5 Sets:
----
30/22 Cal @ Moderate Pace (RPE 7)
+
Rest :30
+
10/8 Cal Sprint (RPE 9+)
----
Rest 1:30 Between Sets.
NOTES:
- Keep the first 30/22 calories of each set at a pace that allows you to stay consistent across each set, even as fatigue builds. Be conservative here.
- The 10/8 calories should be a hard burst each time. Trust the 1:30 rest between sets to allow for enough recovery to start the next set on pace.
------------
5 Sets:
----
30/22 Cal @ Moderate Pace (RPE 7)
+
Rest :30
+
10/8 Cal Sprint (RPE 9+)
----
Rest 1:30 Between Sets.
NOTES:
- Keep the first 30/22 calories of each set at a pace that allows you to stay consistent across each set, even as fatigue builds. Be conservative here.
- The 10/8 calories should be a hard burst each time. Trust the 1:30 rest between sets to allow for enough recovery to start the next set on pace.
Fan Bike
10-07-2025
Daily Summary powered by ChatGPT
OPTION a: Bike Intervals
- 8 minutes at 104 watts, 85-90 RPM
- 8 sets of 1 minute standing at damper 10/8, followed by 1 minute easy spin with low damper (no rest between sets)
- 5 minutes at 104 watts, 85-90 RPM
- 5 sets of 1 minute standing at damper 10/8, followed by 1 minute easy spin with low damper (no rest between sets)
- 3 minutes easy spin at any damper
- No rest between working sections for a total of 42 minutes straight through on the bike
- ErgData Link: [https://workout.ergdata.com/shared/mfknxlii](https://workout.ergdata.com/shared/mfknxlii)
- Notes: Use the highest damper setting that allows hitting pace and RPM goals, aim for consistent output on standing efforts, and use easy spin sections for recovery from hard bursts.
OPTION B: Zone 2
- 40-60 minutes of Zone 2 Spin Bike, Run, or Stairmaster
- Notes: Aim to maintain a heart rate within your Zone 2 range or maintain a conversation pace with a consistent effort not exceeding RPE 7.
Motivational Quote:
"Success is the sum of small efforts, repeated day in and day out." - Robert Collier
DAILY VIDEO
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
For today, choose to do either Option A or Option B, depending on how much intensity you feel you can handle and still recover!
For today, choose to do either Option A or Option B, depending on how much intensity you feel you can handle and still recover!
FLAGSHIP JULY 10
OPTION a: Bike Intervals
Bike Erg Intervals.
------------
8:00 @ 104watts, 85-90 RPM
+
8 Sets:
1:00 @ Standing, Damper 10/8
1:00 @ Easy Spin, Low Damper
*No Rest Between Sets.
+
5:00 @ 104watts, 85-90 RPM
+
5 Sets:
1:00 @ Standing, Damper 10/8
1:00 @ Easy Spin, Low Damper
*No Rest Between Sets.
+
3:00 @ Easy Spin, Any Damper
ErgData Link: https://workout.ergdata.com/shared/mfknxlii
NOTES:
- For the 8:00 and 5:00 efforts, use the highest damper setting that will still allow you to hit the pace and RPM goals.
- The "easy spin" sections should be used as recovery from the hard bursts on the standing efforts. Aim to be consistent with your output on all of the standing efforts.
- There should be no rest between working sections for the entirety of this piece. This should be 42:00 straight through on the bike.
------------
8:00 @ 104watts, 85-90 RPM
+
8 Sets:
1:00 @ Standing, Damper 10/8
1:00 @ Easy Spin, Low Damper
*No Rest Between Sets.
+
5:00 @ 104watts, 85-90 RPM
+
5 Sets:
1:00 @ Standing, Damper 10/8
1:00 @ Easy Spin, Low Damper
*No Rest Between Sets.
+
3:00 @ Easy Spin, Any Damper
ErgData Link: https://workout.ergdata.com/shared/mfknxlii
NOTES:
- For the 8:00 and 5:00 efforts, use the highest damper setting that will still allow you to hit the pace and RPM goals.
- The "easy spin" sections should be used as recovery from the hard bursts on the standing efforts. Aim to be consistent with your output on all of the standing efforts.
- There should be no rest between working sections for the entirety of this piece. This should be 42:00 straight through on the bike.
Bike Erg
Bike Erg Damper 10 Standing
OPTION B: Zone 2
40-60:00 Zone 2 Spin Bike, Run, or Stairmaster
NOTES:
- Your Zone 2 Heart Rate Range: Add your Personal Record below to Add your Personal Record below
- Aim for any time within the listed range. If you don't have a heart rate monitor, the goal is to feel like you can hold a conversation throughout with a consistent pace. Your effort shouldn't exceed an RPE 7.
NOTES:
- Your Zone 2 Heart Rate Range: Add your Personal Record below to Add your Personal Record below
- Aim for any time within the listed range. If you don't have a heart rate monitor, the goal is to feel like you can hold a conversation throughout with a consistent pace. Your effort shouldn't exceed an RPE 7.
Bike Erg
11-07-2025
Daily Summary powered by ChatGPT
Strength:
- Perform sets of Squat Clean + Split Jerk + Squat Clean + Front Squat + Split Jerk at 73kg and 78kg with specific RPE targets.
- EMOM 8: Perform 3 Back Squats at 65kg-70kg with RPE 7-8.
- Rest at least 1:30 between sets and aim for unbroken and consistent movement.
Metcon:
- Complete 3 rounds for time of 80 Double Unders, 40 Wall Balls, and 20/15 Cal Ski.
- Break up movements conservatively and regulate pace with the ski.
- Scale movements as needed for efficiency and maintain consistent effort.
Accessory:
- Perform Single Arm Dumbbell Tricep Kickback and Prone IYT exercises with specific sets, reps, and RPE targets.
- Rest at least 1:00 between sets and focus on controlled movement.
Motivational Quote:
"Strength does not come from the body. It comes from the will."
DAILY VIDEO
If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
FLAGSHIP JULY 11
warm-up
3 Sets:
15/12 Cal Row
10/10 Bodyweight Bulgarian Split Squat
20 Band Pull Apart
50 Single Under
15/12 Cal Row
10/10 Bodyweight Bulgarian Split Squat
20 Band Pull Apart
50 Single Under
Single Unders
Row
Dumbbell Bulgarian Split Squat
Band Pull Apart
Strength
Squat Clean + Split Jerk + Squat Clean + Front Squat + Split Jerk
2x(1+2+1+2+1) @ 73kg // RPE 7.5
2x(1+1+1+1+1) @ 78kg // RPE 8
NOTES:
- Rest at least 1:30 between sets.
- Reset the bar at the ground for each clean and collect yourself for the set-up at the shoulders before each jerk.
----
EMOM 8
3 Back Squat @ 65kg - 70kg // RPE 7-8
NOTES:
- Adding two sets to what was done two weeks ago. Try to use the same weight as before, if possible.
- If you didn't complete the session two weeks ago, choose a weight that will allow you to keep each set unbroken and consistent in your movement.
2x(1+2+1+2+1) @ 73kg // RPE 7.5
2x(1+1+1+1+1) @ 78kg // RPE 8
NOTES:
- Rest at least 1:30 between sets.
- Reset the bar at the ground for each clean and collect yourself for the set-up at the shoulders before each jerk.
----
EMOM 8
3 Back Squat @ 65kg - 70kg // RPE 7-8
NOTES:
- Adding two sets to what was done two weeks ago. Try to use the same weight as before, if possible.
- If you didn't complete the session two weeks ago, choose a weight that will allow you to keep each set unbroken and consistent in your movement.
Squat Clean
Split jerk
Front squat
Back squat
metcon
3 Rounds For Time:
80 Double Under
40 Wall Ball @ 20/14lb; 9/6kg | 10/9ft
20/15 Cal Ski
NOTES:
- This is a simple triplet, but if you're not careful, it can be easy to blow up by going too big on the first round. Unless you are very confident in your abilities on the jump rope or wall balls to stay unbroken, look to break up these movements conservatively from the start and gain speed with each round.
- Use the ski to regulate your pace and recover as needed. If you feel good, be aggressive. Otherwise, look for smooth and steady efforts on the first two rounds of the ski. For the last round, empty the tank.
- The double unders should ideally never take you longer than 1:15. Scale back as needed.
- The wall balls do not need to be unbroken, but if you struggle for 15 reps unbroken when fresh, make this movement easier.
80 Double Under
40 Wall Ball @ 20/14lb; 9/6kg | 10/9ft
20/15 Cal Ski
NOTES:
- This is a simple triplet, but if you're not careful, it can be easy to blow up by going too big on the first round. Unless you are very confident in your abilities on the jump rope or wall balls to stay unbroken, look to break up these movements conservatively from the start and gain speed with each round.
- Use the ski to regulate your pace and recover as needed. If you feel good, be aggressive. Otherwise, look for smooth and steady efforts on the first two rounds of the ski. For the last round, empty the tank.
- The double unders should ideally never take you longer than 1:15. Scale back as needed.
- The wall balls do not need to be unbroken, but if you struggle for 15 reps unbroken when fresh, make this movement easier.
Wall Balls
Ski Erg
Double Unders
Accessory
Single Arm Dumbbell Tricep Kickback
4x10/10 @ RPE 6
NOTES:
- Rest at least 1:00 between sets.
- Be conservative with your weight selection. Prioritizing moving with enough control to feel the triceps working on each rep.
----
Prone IYT
3x(5/5/5) @ RPE 6
NOTES:
- Rest at least 1:00 between sets.
- Try to keep the traps relaxed as much as possible through each rep.
4x10/10 @ RPE 6
NOTES:
- Rest at least 1:00 between sets.
- Be conservative with your weight selection. Prioritizing moving with enough control to feel the triceps working on each rep.
----
Prone IYT
3x(5/5/5) @ RPE 6
NOTES:
- Rest at least 1:00 between sets.
- Try to keep the traps relaxed as much as possible through each rep.
Prone iyt
Single Arm Dumbbell Tricep Kickback
bonus
EMOM 24
1: 15/12 Cal Row
2: 15/12 Cal Bike Erg
3: 200m Run
4: Rest
NOTES:
- The row and bike minutes should take no longer than :50 each time. Adjust the work to fit this time frame as needed. Add in calories if you will easily finish close to :30 or faster.
- If the run bleeds slightly into the rest minute, that is okay. Use the remaining time to stay upright and recover for the next set.
1: 15/12 Cal Row
2: 15/12 Cal Bike Erg
3: 200m Run
4: Rest
NOTES:
- The row and bike minutes should take no longer than :50 each time. Adjust the work to fit this time frame as needed. Add in calories if you will easily finish close to :30 or faster.
- If the run bleeds slightly into the rest minute, that is okay. Use the remaining time to stay upright and recover for the next set.
Row
Bike Erg
12-07-2025
Daily Summary powered by ChatGPT
Strength:
- 4 sets of max rep wall facing strict handstand push-ups with a 15-minute cap, followed by 10 touch-and-go deadlifts at 45kg with a 30-second rest in between.
- Notes: Rest at least 2 minutes between sets. Scale handstand push-ups if needed. Maintain control on deadlifts.
Metcon:
- EMOM 40 with intervals of fan bike sprint, burpee box jump over, ski, and chest to bar.
- Notes: Sprint on the fan bike. Adjust reps/calories as needed. Maintain a steady cadence for burpee box jump overs. Aim for specific time ranges for the ski. Scale chest to bar as needed.
Accessory:
- 4 sets of 15 reps of barbell hip thrust at RPE 7, followed by 1-minute front plank and 50ft suitcase carry at RPE 7.
- Notes: Rest at least 1 minute between sets. Focus on glute activation during hip thrusts. Aim for a steady walk with dumbbell in suitcase carry.
Motivational Quote: "The only bad workout is the one that didn't happen."
DAILY VIDEO
If your schedule permits, you may do the training over two sessions. (Example: Any Cardio / Bonus Work = Session 1; Strength + Metcon + Accessory = Session 2)
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
For any training questions, be sure to post in the Flagship/60 2.0 channel in Circle!
FLAGSHIP JULY 12
warm-up
3:00 Fan Bike
+
3 Sets:
4 Straight Leg Box Jump
6/6 Windmill @ RPE 5-6
8 Strict Burpee
+
3 Sets:
4 Straight Leg Box Jump
6/6 Windmill @ RPE 5-6
8 Strict Burpee
Windmills
Strict Burpee
Straight Leg Box Jump
Fan Bike
Strength
4 Sets:
Max Rep Wall Facing Strict Handstand Push-Up (Cap @ 15)
:30 Rest
10 Touch-and-go Deadlift @ 45kg // RPE 7
NOTES:
- Rest at least 2:00 between sets.
- If you don't have wall facing strict handstand push-ups for at least five reps unbroken consistently, scale to 10-15 box pike handstand push-ups.
- Keep control on the deadlifts. Avoid generating momentum for the rep by bouncing the bar off of the floor.
Max Rep Wall Facing Strict Handstand Push-Up (Cap @ 15)
:30 Rest
10 Touch-and-go Deadlift @ 45kg // RPE 7
NOTES:
- Rest at least 2:00 between sets.
- If you don't have wall facing strict handstand push-ups for at least five reps unbroken consistently, scale to 10-15 box pike handstand push-ups.
- Keep control on the deadlifts. Avoid generating momentum for the rep by bouncing the bar off of the floor.
Strict chest facing handstand push-ups
Box pike handstand push-up
Deadlift
metcon
EMOM 40
1: 12/9 Cal Fan Bike (Sprint)
2: 5 Burpee Box Jump Over @ 30/24"
3: 14/11 Cal Ski
4: 15 Chest to Bar
NOTES:
- The fan bike should be a sprint. Try to get this done under or as close to :30 as possible. Adjust the calories as needed.
- The burpee box jump overs should be done with a steady cadence. If you will struggle to get this work done consistently under :40, then scale back the reps or the height of the box
- Aim for the ski to take between :40-:45 each time. Again, adjust the calories up or down as needed to be in this time range.
- You do not need to go unbroken for the chest-to-bar, but if you will need to break more than twice for 15 reps, scale back the number of reps or the movement.
1: 12/9 Cal Fan Bike (Sprint)
2: 5 Burpee Box Jump Over @ 30/24"
3: 14/11 Cal Ski
4: 15 Chest to Bar
NOTES:
- The fan bike should be a sprint. Try to get this done under or as close to :30 as possible. Adjust the calories as needed.
- The burpee box jump overs should be done with a steady cadence. If you will struggle to get this work done consistently under :40, then scale back the reps or the height of the box
- Aim for the ski to take between :40-:45 each time. Again, adjust the calories up or down as needed to be in this time range.
- You do not need to go unbroken for the chest-to-bar, but if you will need to break more than twice for 15 reps, scale back the number of reps or the movement.
Ski Erg
Fan Bike
Chest To Bar
Burpee Box Jump Over (Box Facing)
accessory
Barbell Hip Thrust
4x15 @ RPE 7
NOTES:
- Rest at least 1:00 between sets.
- Aim for a power squeeze of the glutes on each rep. If you feel comfortable doing so, add in a :01-:02 pause at the top of each rep.
----
4 Sets:
1:00 Front Plank
50ft Suitcase Carry @ RPE 7
NOTES:
- Try not to rest between movements, but rest at least 1:00 between sets.
- Scale the time of the front plank if you struggle to go unbroken from the first set.
- For the suitcase carry, aim to use a dumbbell held 1" off of the body with a slow, steady walk.
4x15 @ RPE 7
NOTES:
- Rest at least 1:00 between sets.
- Aim for a power squeeze of the glutes on each rep. If you feel comfortable doing so, add in a :01-:02 pause at the top of each rep.
----
4 Sets:
1:00 Front Plank
50ft Suitcase Carry @ RPE 7
NOTES:
- Try not to rest between movements, but rest at least 1:00 between sets.
- Scale the time of the front plank if you struggle to go unbroken from the first set.
- For the suitcase carry, aim to use a dumbbell held 1" off of the body with a slow, steady walk.
Barbell Hip Thrust
Front Plank
Bonus
For Time:
30-20-10
Kettlebell Swing @ 53/35lb; 22.5/16kg
15-10-5
Dumbbell Box Step Over @ 2x50/2x35lb; 2x22.5/2x16kg | 24/20"
NOTES:
- This metcon should be a quick burner, so aim to go big on both movements to start. The ultimate challenge should be to see if you can hang on for unbroken reps for each movement.
- If you would struggle for 20 reps of the kettlebell swing and/or 10 reps of the dumbbell box step-overs unbroken at the listed reps, scale back from the prescribed weight.
30-20-10
Kettlebell Swing @ 53/35lb; 22.5/16kg
15-10-5
Dumbbell Box Step Over @ 2x50/2x35lb; 2x22.5/2x16kg | 24/20"
NOTES:
- This metcon should be a quick burner, so aim to go big on both movements to start. The ultimate challenge should be to see if you can hang on for unbroken reps for each movement.
- If you would struggle for 20 reps of the kettlebell swing and/or 10 reps of the dumbbell box step-overs unbroken at the listed reps, scale back from the prescribed weight.
Kettlebell Swing
Dumbbell Box Step Over
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