Wednesday, November 4 2020
Strength: Every 4 minutes for 16 minutes…
25/18 Cal Bike
5 Deadlifts 60% of 1RM
Metcon: For Time
100 Front Rack Lunges 95/65
*EMOM 5 Wall Balls 20/14
D Saturday, October 31
SWEAT: (1) Every 3 minutes for 15 minutes
15/12 Cal Bike
15 Toes to Bar
10 “A” Squats
Rest 3 minutes
(2) Every 3 minutes for 15 minutes
15/12 Cal Row
15 High Pulls 95/65
10 Front Rack Lunges 95/65
*We will partner everyone up before class. Half the class will start on the first part 1 and the other on part 2. During our rest time we will clean the equipment before switching.
Thursday, October 29 2020
Strength: Deadlift
3 Sets of 5 reps climbing
Metcon: 15 minutes to get as far as possible….
10 Wall Balls 20/14
30 Double-unders
10 Toes to Bar
20 Wall Balls
30 Double-unders
10 Toes to Bar
30 Wall Balls
30 Double-unders
10 Toes to Bar
40 Wall Balls
30 Double-unders
10 Toes to Bar
•Keep adding 10 reps to the wall balls each round until time is up
Wednesday, October 21 2020
Metcon: AMRAP 5
100 Double-unders
20 Burpees
AMRAP 5
5 Push Jerks 135/95
10 Cals of your choice
AMRAP 5
100 Double-unders
20 Burpees
AMRAP 5
5 Push Jerks 155/105
10 Cals of your choice
AMRAP 5
100 Double-unders
20 Burpees
AMRAP 5
5 Push Jerks 185/115
10 Cals of your choice
1 minute rest between amraps
Tuesday, October 20 2020
Strength: Every 3 minutes for 15 minute...
15/12 Cal Bike
10 Toes to Bar
1 Squat Clean + 1 Hang Squat Clean
Metcon: For Time (18 minute cap)
800m Run
5 Rounds
10 Pull-ups
10 DB Floor/ Bench Press 50/25
1,000m Run (200m intervals)
Into… AMRAP remaining time
10 Pull-ups
10 DB Floor/ Bench Press 50/25
Your score is only the rounds and reps of the last part
Tuesday, October 13 2020
Metcon: EMOM 25 (For Max Reps)
1 min. Cal Row/Bike/Ski
1 min. Push-ups
1 min. Double-unders
1 min. Russian KB Swings 53/35
1 min. Rest
10 minute ABS
1min. Right Plank
1 min. Sit-ups
1 min. Left Plank
1 min. Reverse Sit-ups
1 min. Forearm Plank
Into…
50 Russian Twist’s 10/5lbs
50 Seated Knee Tucks