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Wednesday, February 3 2021

Metcon: EMOM 4

12/9 Cal Row

EMOM 4

Deadlifts RX: 225/155

L3: 185/135 L2: 155/105 L1: 135/95

EMOM 4

12/9 Cal Row

EMOM 4

Bench Press x 8 reps 135/75

L3: 115/65 L2: 95/55

L1: 75/45

Rest 4 minutes

EMOM 4

60 Double-unders

EMOM 4

5 Deadlift 275/185

+add 15-30 pounds from your first round weight

EMOM 4

60 Double-unders

EMOM 4

Push-ups x 15-20 reps

** Barbell movements should be unbroken and light.

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We will be open for evening classes tonight! Normal class schedule tomorrow.

If you are signed up for classes tonight, but cannot attend please make sure to sign out.

Thank you!

Tuesday, February 2 2021

Strength: Snatch

Every 2 minutes for 20 minutes...

10 Pull-ups

Hang Power Snatch

Rounds 1 and 2: 4-5 reps

Rounds 3 and 4: 3-4 reps

Rounds 5 and 6: 2-3 reps

Rounds 7 and 8: 1-2 reps

Rounds 9 and 10: 1-2 reps

Metcon: EMOM 12

1. 1) 25 American KB Swings 53/35

2. 2) 15 Burpee Box Jumps 24/20

3. 3) Rest

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Tuesday, February 2 2021

Home Metcon:

Part 1.)

20sec. Star Plank (right side)

20sec. Star Plank (left side)

20sec. Rest

40sec. Star Plank (right side)

40sec. Star Plank (left side)

40sec. Rest

60sec. Star Plank (right side)

60sec. Star Plank (left side)

60sec. Rest


Part 2.)

Every 60sec until finished...

10 Burpees

Max sit-ups in remaining time


Continue to do the 10 burpees at the top of each minute and keep chipping away at the sit-ups, until you reach 100 sit-ups total.


Part 3.)

5min. AMRAP:

Max Effort Chair Dips

*Depending on skill level, you should be getting between 50-100 reps

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** We will be closing early (2/1) due to the weather and an issue with our furnace. We also be closed for morning classes tomorrow (2/2). Please check our website and Facebook page for updates on tomorrow’s evening classes. Thank you! **

At home workout for tonight: AMRAP 20

20 Burpees

20 Jump Squats

20 Sit-ups

20 Lunges

20 Mountain climbers

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Monday, February 1 2021

Strength: Back Squat (week 5)

60% x 5 reps

70% x 5 reps

80% x 5 reps

Add 5-10lbs to your previous 1RM. That will be the weight we will be working off of for the next 4 weeks.

Metcon: AMRAP 15

7 Cal Bike or 9 Cal Row

3 Hang Power Cleans 135/95

7 Wall Balls 20/14

3 Jerks 135/95

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Thursday, January 27 2021

Strength: 4-5 Sets 

Push Press x 6-8 reps 

into…..

Max Effort Hanging Knee Raises with a DB 

Metcon: In Teams of 2, in 15 minutes....

Max Distance Row/Ski for meters

*Switch every 250m or 45 seconds 

** Each person will have their own rower or ski erg so there will be no shared equipment 

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Saturday, January 23 2021

SWEAT: 35 minutes to complete…. 

20 Russian KB swings + 1 burpee

19 KB swings + 2 burpees

18 KB swings + 3 burpees

17 KB swings + 4 burpees

16 KB swings + 5 burpees

15 KB swings + 6 burpees

14 KB swings + 7 burpees

13 KB swings + 8 burpees

12 KB swings + 9 burpees

11 KB swings + 10 burpees

10 KB swings + 11 burpees

…. Go until you are down to 1 KB swing + 20 burpees

 

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Thursday, January 21 2021

Accountability challenge starts February 1st, sign-up sheet is on the whiteboard! It is a simple, 30-day challenge (similar to 75 hard but our own version):

1. Move your body everybody, for 30 days

2. Drink 1 gallon of water everyday

3. Clean up your diet, or stick to a diet plan

4. Read 10 pages per day (of anything) or spend 1 hour less on social media/day

*We will make a Facebook group to share what you want to be accountable for, share recipes, what you’re reading, etc.

A$$ & Abs class will be held again, this Sunday at 10:00am! Don’t wait till it too late to sign-up!

Strength: 5 Sets

Bench Press x 5 reps

Into…

Max unbroken strict pull-ups

Metcon: 6RFT

10 Push Jerks 115/75

10 Pull-ups

10 Hang Power Cleans 115/75

10 HSPU

• 18 min CAP