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Wednesday, March 3 2021

Metcon: In 35 minutes to complete….

Back Squat

60% x 5 reps, immediately into 2 minutes max cal on the bike, rest 2 minutes

70% x 5 reps, immediately into 2 minutes max cal on the bike, rest 2 minutes

80% x 3 reps, immediately into 2 minutes max cal on the bike, rest 2 minutes

90% x 1+. immediately into 2 minutes max cal on the bike

Score: Max weight lift + total calories

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Tuesday, March 2 2021

Strength: 3 Sets

Single Leg DB Deadlift x 10-12 reps per side

Superset with…

30 sec Handstand hold

Metcon: 15 minutes to finish….

30-20-10

American KB Swings 53/35

15 Pull-ups

30 Double-unders

into….

10-20-30

American KB Swings

15 HSPU

30 Double-unders

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Wednesday, February 24 2021

Strength: Single Leg Landmine Deadlift

8-10 Reps on each leg

SUPERSET with;

1min. Weighted Plank


Rest 2min. Repeat For 3 Total Working Sets.

Metcon: For Time

3 Rounds:

10 Alt. DB Lunges 50/35s

10 Push-ups on DB’s

10 Cal Assault Bike

Immediately into;

3 Rounds:

10 DB Deadlifts 50/35s

10 Push-ups on DB’s

30 Double Unders

Immediately into;

2 Rounds:

10 Alt. DB Lunges 50/35s

10  Push-ups on DB’s

10 Cal Assault Bike

Immediately into;

2 Rounds:

10 DB Deadlifts 50/35s

10  Push-ups on DB’s

30 Double Unders

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Monday, February 22 2021

Strength: Spend 15min. Working on 1 of these complexes depending on your skill level:

1.) 2 Rep Max Hang Power Clean

2.) 1 Hang Squat Clean + 1 Full Squat Squat Clean

*You can drop the bar in between reps, but keep it around 5sec.

*This is the RX+ option

Metcon: AMRAP  12min. Running Clock...

100 Push Press 75/55lbs.

1000m Row/Ski

Max Single Devil Presses in remaining time...

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Wednesday, February 17 2021

Strength: Split Squat

*Same as last week, but shoot for 5-10% more weight

8-10 Reps on each leg

SUPERSET with/

10-12 Banded Abductors on each leg

Rest 2min. Repeat For 3 Total Working Sets.


Metcon: Every 3min x 5 Rounds:

8 Cal Row

8 Wall Balls (20/14lb.)

8 Pull-Ups

8 Burpee Box Jump Overs 24/

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Tuesday, February 16 2021

Strength: Power Clean

Spend 5-6min. working up to a 50-60% effort weight that you can start this EMOM with:

Every 60sec. X 5 Rounds:

3 Power Cleans

Immediately into;

Every 60sec. X 5 Rounds:

2 Power Cleans

*Climbing in weight whenever you like. The highest you should get to is around 80% effort.

Single Leg Landmine Deadlift

*Same as last week here, but should be able to life 5-10% more. I really want everyone to be significantly improving on these.

8-10 Reps on each leg

Rest 2min. Repeat For 3 Total Working Sets.

Metcon (Calories)

Teams of 2:

8min. Assault Bike For Max Calories

You may switch whenever you like to crush this with your partner!

With the 2 lifts before this, I really wanted to get something in that would be tough and quick!

To really get the MOST out of this, you NEED to smash that bike every time you're up!

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Monday, February 15 2021

Strength: Spend 15min. Working on 1 of these complexes depending on your skill level:

1.) 3 Position Snatch (1 rep from above the knee, then below the knee, then the floor)

2.) 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats (all unbroken)

*This is the RX+ option


Metcon: AMRAP 20

4 Alt. DB Snatches 70/50lbs.

6 Toes-To-Bar

24 Double Unders

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Saturday, February 13 2021

There is no 8:00am tomorrow.

SWEAT: For Time

50 Alternating DB Lunges (50/35)

50 Sit-Ups

50 Push-ups

50 Air Squats

50 Double-Unders

50 Pull-Ups

50 Burpees Box Jumps (20 in box for everyone)

E4MOM 500MRow/Ski – you start with the row/ski!

**If 500M takes more than 2-2:10 minutes, please stop rowing around 2 minutes. Scale as needed on this. It’s not as much about the meters as it is about getting your heart rate up!

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Friday, February 12 2021

Strength: Front Squat 

15min. to build up to a Heavy 2 rep Front Squat.

In between Sets Complete 1 of the following: (You pick)

1.) 15 Heavy DB Russian Twists (L+R= 1 rep)

2.) 15 GHD Sit-Ups

3.) 15 Weighted Hanging Knee Raises

Rest 2min. Between Sets. Repeat For 4 Total Sets.

Metcon (AMRAP - Rounds and Reps)

90sec. AMRAP:

6 Cal Assault Bike

6 American KB Swings 70/53 (no dropping from OH)

- 90sec. Rest. Between Rounds

- Repeat For 6 Total Rounds

Start where you left off for each new AMRAP.

Be sure to be moving at an ALL OUT effort for each 90sec. interval!

Ladies - If you need to (the bike is hard for a lot of you), scale the bike to 3 or 4 cals. That way you can keep moving.

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Thursday, February 11 2021

Strength: Power Clean and Jerk

- 15min. to work up to a Heavy 3 rep Power Clean and Jerk.

- Preferably a "touch n go" style

- Rest as needed between sets

Metcon: AMRAP - Reps

18min. Running Clock...

20 Alt. DB Snatches (50/35lb.)

15 Wall Balls (20/14lb.)

10 Pull-Ups

  5 Front squats 135/95


- Rest 30sec. After Each Round

- Keep Repeat the workout until the 18min. Mark.

- Score is total rep completed

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Tuesday, February 9 2021

Due to weather and driving delays, we will be running open gym instead of classes. We will be running open gym from 4-6:30 PM. Please keep your workouts to 45-60 minutes. You must have a separate pair of shoes to wear on the gym floor.

Thank you!

Strength: Bulgarian Split Squat 

8-10 Reps on each leg

SUPERSET with/

10-12 Banded Abductors on each leg

Rest 2min. Repeat For 3 Total Working Sets.

Metcon: AMRAP 15 

16 Wall Balls 20/14

16 DB Lunges 50/35

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Monday, February 8 2021

Strength: 4 Sets

3-5 Heavy Power Cleans (80% effort+)

Immediately into;

2min. Assault Bike For Max Cals

Rest 2min. Repeat

This is an IWT (interval weight training) piece. The point of these is to focus on our heavy lifts without a time constraint and then hammer our cardio piece separately with a 9 out of 10 effort. You will build in weight each set but start at around 80% effort.

1.) Focus on good quality reps for the lifts.

2.) SMASH the cardio, but with an effort you CAN repeat 2 minutes later.

3.) Score is your total calories.

Metcon:10 Rounds For Time

5 Hang Power Cleans 115/75

10 Push-Ups

20 Double Unders

Time CAP: 15min.

If you know you will not be able to finish this (since it's an aggressive time cap), consider this rep scheme:

3 Hang Power Cleans 115/75

7 Push-Ups

15 Double Unders

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Saturday, February 6 2021

SWEAT: 20min. to finish....

600m Row

50 Russian KB Swings 70/53lb.

40 Box Step-Ups (20")

30 Push-Ups

20 SDHP's 95/65

30 Push-Ups

40 Box Step-Ups (20")

50 Russian KB Swings 70/53lb.

600m Row

(25-30min.)

5 Rounds:

20sec. of Plate Sit-Ups

10sec. of Rest

20sec. of Flutter Kicks

10sec. of Rest

(31-36min.)

Max Reps of Tricep Dips off of a bench

*Optional (Weighted)

*Everyone will have to break at some point. That's fine, just keep the rest breaks short!