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Tuesday, August 18 2020 

Strength: Deadlift 

5 Sets of 5 reps 

Superset with 20 Banded Good Mornings 

Metcon: For Time

400m Run or 500m Row 

30 Deadlifts 155/105

15 HR Push-ups 

400m Run or 500m Row 

20 Deadlifts 

15 HR Push-ups 

400m Run or 500m Row 

10 Deadlifts 

15 HR Push-ups

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Friday, August 14 2020 

Don’t forget to wear your red shirts!

Metcon: 4 Rounds 

AMRAP 3

500m Row/Ski 

Max reps Bench Press 135/95 (outside: Max Floor Press 50/35) 

Rest 1 minute 


Rest 3 minutes 

4 Rounds

AMRAP 3

400m Run 

Max reps Deadlifts 225/155 

Rest 1 minute 

Rest 3 minutes 

For Time: 

100 Seated Knee Tucks 

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Thursday, August 13 2020 

Strength: Every 2 minutes for 14 minutes…. 

 Power Snatch + Hang Power Snatch *climbing 

Metcon: EMOM 16 

1)200m Run 

2)1 Round of “Fitness”

*Fitness = 7 Pull-ups + 8 Push-ups 

9 Wall Balls 20/14 (outside: 7 Barbell Rows, 8 Push-ups 

9 Thrusters) 

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Monday, August 10 2020

Metcon: With a 12 minute running clock…. (0:00-12:00) 

Power Clean 

20 @ 50% 

15 @ 65% 

10 @ 75% 

5 @ 85%

Max @ 90% 

Rest 5 minutes 

17:00-35:00 (18 minutes to complete) 

For Time 

200/150 Cal Bike/Ski 

Or 

225/200 Cal Row 

*If you do not finish in the time cap. 1 Cal = 1 Burpee

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Friday, August 7 2020
Don’t forget to wear your red shirts!

Friendly reminder! It is supposed to rain Saturday morning so I would sign up for indoor! I will be monitoring the waitlist so please add yourself if the class is full! 😀

Metcon: 0:00-9:00

2 Rounds

400m Run

400m Row/Ski or 0.8 Bike

10:00-17:00 AMRAP 7

7 KB Goblet Squats 53/35

7 Strict Pull-ups or KB Bent Over Rows

7 Alt. KB Snatches

18:00-27:00

2 Rounds

400m Run

400m Row/Ski or 0.8 Bike

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Wednesday, August 5 2020 

Strength: DB Single Leg Romanian Deadlift 

5 Sets of 

Single Leg Romanian Deadlift 

x 15 reps 

Into…

20 Banded DB Glute Bridges 

Metcon: With a 25 minute running clock...

0:30 On, 0:30 Off

100/70 Cal Bike/Ski

In the remaining time.... AMRAP

14 Single Arm DB Thrusters 50/35 (WB inside)

14 Jumping Lunges 

14 Alt. V-Ups

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Monday, August 3 2020 

Strength: Back Squat (inside) 

6 Sets of 3 rep climbing (4 second negative) 

Front Squat (outside) 

6 Sets of 3 rep climbing (4 second negative) 

Metcon: For Time 

600m Run (Town Hall Crosswalk) 

30 Back Squats 155/105 (from the ground) 

600m Run 

30 Front Squats

600m Run  

L3: 135/95

L2: 115/75

L1: 95/65

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Friday, July 31 2020 

Just a reminder there is no 6:15pm class on Friday nights. 

Strength: 3 Sets 

30 Alt. Bicep Curl

20 DB Shrugs 

20 Skull Crushers

Metcon: For Time

Buy-In: 1,000m Run (school st loop) 

Into

 3 Rounds

10 Thrusters 95/65

15 Back Squats 

 Buy-Out: 75 Cal Bike or 90 Cal Row

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Tuesday, July 28 2020

Due to limited attendance, we will no longer be offering the Friday at 6:15 PM for the remainder of the summer. We will offer it again starting in September!

Strength: Romanian Deadlift 

4 Sets of 12 reps 

Into…

20 Banded Good Moring

Metcon: AMRAP 16

10 Hang Power Snatches 95/65

15 Burpees 

20 Sit-ups  or 10 Toes to Bar 

25 Double-unders