Friday, January 15 2021
Strength: Strict Press
5 Sets of 3 reps
Metcon: For Time
50 Hang Power Cleans 135/95
*Every 10 reps
30 Double-unders
5 HSPU
Tuesday, January 12 2021
Strength: Jerk
4 Sets of 2 reps climbing in weight
Superset with…
10 DB Rows per side
Metcon: AMRAP 20
400m Run or 500m Row/Ski
Into....
3 Round
15 Wall Balls 20/14
10 Push-ups
5 Strict Pull-ups
*once you’ve completed 3 rounds head back out for the run or row. Advanced option is with a weight vest.
Monday, January 11 2021
Strength: Back Squat (week 2)
65% x 3 reps
75% x 3 reps
85% x 3+
Superset with…
10 Single Leg Split Squats per side
Metcon: For Time
2 Rounds
20/17 Cal Bike
50 Double-unders
20 Front Rack Lunges 115/75
Into…
2 Rounds
15/12 Cal Bike
25 Double-unders
10 Front Rack Lunges 135/95
*15 min Cap
Wednesday, December 23 2020
Holiday Schedule:
Christmas Eve (12/24): No evening classes, however I have added 9:30AM Open Gym.
Christmas Day (12/25) - Closed
New Years Eve (12/31) - No evening classes
New Years Day (1/1) - Closed
Strength: Every 2 minutes for 12 minutes
40 Double-Unders + 2 Power Cleans climbing
Metcon: AMRAP 20
5 Power Cleans 135/95
10 Push-ups
15 Sit-Ups
20 Double-unders
Tuesday, December 22 2020
Please bring a change of shoes to class. This helps keep the sand and the salt out of the gym so that we all have a clean, dry place to workout.
Strength: Tempo Front Squat
5 Sets of 3 reps
(3 second decent, 2 second pause, 3 second accent)
Superset with….
45 second Wall-sit
Metcon: AMRAP 3
10/7 Cal Bike
10 Pull-ups
Max Wall Balls 20/14
Rest 1 minute, repeat for 4 rounds.
*Score = Wall Balls 20/14