Friday, March 20 2026

Strength: “Pump Session”

4 Sets

Bench Press x 8-10 reps

into…

14-16 DB Curls

into..

12-15 Rear Delt Fly’s

Metcon: For Time

10-9-8-7-6-5-4-3-2-1

Cal Bike

HSPU

Thursday, March 19 2026

Strength: 4 Sets

Romanian Deadlift x 8 reps

into..

Weighted DB Sit-ups x 12-15 reps

into…

20 DB Side Raises (10 per side)

Metcon: 3RFT

750m Row/Ski

25 Pull-ups

20 Hang Power Cleans 135/95

Wednesday, March 18 2026

Strength: 4 Sets

Jerk x 3 reps

Superset:DB Rows x 10 reps per side

Rest 90 seconds between sets

Metcon: 3 minutes to get as far as possible….

10 Alt. DB Snatches 50/35

20 Push-ups

30 Cal Row/Ski

40 Double-unders

50 Sit-ups

Rest 1 minute

5 minutes to get as far as possible…

Rest 2 minutes

7 minutes to get as far as possible

Tuesday, March 17 2026

Strength: Back Squat

65% x 5 reps

75% x 3 reps

85% x 1+ reps

Metcon: AMRAP 15

4 Front Rack Lunges 135/95

4 Cal Bike

4 Wall Balls 20/14

*add 2 reps to each round

Monday, March 16 2026

Metcon:

Metcon: 5RFT

4 Clean + Jerks 185/125

13 Toes to Bar

13 Lateral Bar Over Burpees

*After 5 rounds complete a 800m Run/Row/Ski. 30 minute cap.

Friday, March 13 2026

Strength: 4 Sets

“Arm Farm”

Metcon: AMRAP 15

25 Wall Balls 20/14

50 Calorie Row/Ski

75 Front Squats 75/55

100 Double Unders

Thursday, March 12 2026

Strength: 3 Sets

Bench Press x 6-8 reps

into…

12-15 Lateral Raises

Metcon: Grace

For Time:

30 Clean + Jerks 135/95

Accessory Work: Pick One

1) 400m Farmers Carry 53/35

2) 12-15 Single Arm Skull Crushers (3 Sets)

3) 10-1 Srrict Pull-ups

Wednesday, March 11 2026

Metcon: EMOM 18

1) Max Cal Ski/Bike/Row

2) 12 Burpees

3) 200m Run

Into….

For Time

1,000m Run/Row/ Ski

30 Alt. DB Snatches 50/35

30 Abmat Sit-ups

1,000m Run/Row/Ski

30 Alt. DB Snatches

30 Abmat Sit-ups

Tuesday, March 10 2026

Strength: EMOM 14

1) 2 Push Jerks

2) 6-8 Strict Pull-ups

Metcon: 3RFT
500m Row/Ski or 400m Run

75 Double-unders

30 Wall Balls 20/15

Monday, March 9 2026

Strength: 4 Sets

Single Leg Deadlift x 12 reps (6 per side)

Superset Wit a Push Movement

Options:

1) 10-15 Kipping HSPU

2) 12-15 Kneeling KB Press

3) 5-7 Deficit HSPU

Metcon: AMRAP 12

10 Hang Power Cleans 115/75

8 Bar Over Burpees

6 Toes to Bar

ADV: 155/105

Friday, March 6 2026

We will be closed for morning classes due to the weather.

Strength: 4 Sets

Hip Thrusts x 10 reps

into…

12 DB Walking Lunges (HEAVY)

Metcon: 15 minutes to get as far as possible….

10-20-30-40-50

Push Press 95/65

Russian KB Swings 53/35

Sit-ups

Thursday, March 5 2026

Strength: Bench Press

6 Sets of 6 reps

superset with…

20 KB Side Raises

Metcon: AMRAP 10

10/7 Cal Bike

1 Single Arm Devil Press 50/35

10/7 Cal Bike

2 Single Arm Devil Press

10/7 Cal Bike

3 Single Arm Devil Press

10/7 Cal Bike

4 Single Arm Devil Press

*continue adding 1 rep to the Devil press until time is up.

Wednesday, March 4 2026

Strength: Back Squat

60% x 5 reps

70% x 5 reps

80% x 5 reps

Metcon: Every minutes till completion…

3 Power Cleans 135/95

Max Wall Balls 20/14 in remaining time

*The workout is over when you complete 150 Wall Balls. 18 Minute CAP

Tuesday, April 6 2021

Strength: Deadlift

5 Sets of 5 reps

superset with…

12-15 Weighted Sit-ups

Metcon: EMOM 12

1) 12/9 Cal Bike

2) 200m Row/Ski

3) 20 Jumping Lunges

Monday, March 2 2026

Strength: 4 Sets

Push Jerk x 6-8 reps

superset: DB Rows x 16 reps

Rest 90 seconds

Metcon: AMRAP 8

12 Hang Power Cleans 95/65

24 Double-unders

12 Toes to Bar

Rest 2 minutes

AMRAP 8

12 Chest to Bar Pull-ups

24 Double-unders

12 Push-ups

Thursday,February 26 2026

Strength: 6 Sets

Back squat x 2-3 reps @ 85-90%

Superset: DB Row x 10 reps per side

Metcon: AMRAP 12

24 Double-unders

24 Abmat Sit-ups

24 Push-ups

24 Calories

Wednesday, February 25 2026

Strength: 6 Sets

Push Press x 3-5 reps

Superset: 45 second Plank or 12-15 Ab-roll outs

Metcon: AMRAP 16

8 Ring Dips

10 Box Jumps 24/20

12 DB Snatches 50/35

16 Wall Balls 20/14

Tuesday, February 24 2026

There will be no 5:30AM class. We will resume normal schedule starting at 6:30AM. Please wear a clean pair of shoes to class!

Strength: 6 Sets

Power Clean x 2 reps @ 75-80%

Metcon: 5RFT

200m Row/Ski

10 Power Cleans 155/105

10 Burpees

10 Toes to Bar

Monday, February 23 2026

We will be closed today due to the storm.

Friday, February 20 2026

Strength: Bench Press

5 Sets of 10

Superset with

20 Unbroken Russian KB Swings 70/50

Metcon: 4RFT

10/7 Cals

10 Push Press 115/75

10 Front Squats