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Thursday, March 11 2021

Strength: 3 Sets

3-5 Front Squats 70-80%

into…

3-5 Power Cleans or Snatches

Rest 2 minutes

Metcon: For Time

20 Cal Bike

400m Run

60 American KB Swings 53/35

into..

15 Cal Bike

400m Run

40 American KB Swings

into…

10 Cal Bike

400m Run

20 American KB Swings

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Tuesday, March 9 2021

Strength: Bench Press 

6-8 Barbell Bench Press

Immediately into;

8-10 Barbell Bent Over Rows (Regular Grip)

Rest 2min. Repeat For 3 Working Sets.


Metcon: For Time

100 Pull-Ups

200 Cals any machine

300 Double Unders

You may break this up however you like!

Accessory Work:

Metcon (No Measure)

Optional: (Pick one)

1.) 400m Farmer Carry with 2 (53/35lb.) Kettlebells.

2.) 3 Weighted Planks. 1min. on x 1min. off.

3.) 3 x 10-12 Single DB Tricep Extensions.

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Monday, March 8 2021

Strength: Back Squat 

65% x 5 reps

75% x 3 reps

85% x 1 rep

95% x 1 rep

Metcon: 15min. to get as far as possible....

1 Power Clean and Jerk 155/105

1 Round of "Covid" (see below)

2 Power Clean and Jerk 155/105

1 Round of "Covid"

3 Power Clean and Jerk 155/105

1 Round of "Covid"

... And so on... The workout ends after 10 Clean and Jerks.

Can you finish!?

Covid = 5 TTB, 10 Push-Ups, 15 Air Squats

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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!