Monday, April 25 2021 

Strength: Every 3 minutes for 15 minutes….

Bench Press x 6-8 reps 

Deadlift x 6 reps @ 50% 

Metcon: 5RFT

5 Front Squats 95/65

12 Toes to Bar 

15/12 Cal Bike 

Round 1: 95/65

Round 2: 115/75 

Round 3: 135/95

Round 4: 155/105

Round 5: 185/135 

Advanced Weight: 

Round 1: 135/95 

Round 2: 155/105

Round 3: 185/135

Round 4: 205/145

Round 5: 225/155 

Friday, April 23, 2021

IMPORTANT ANNOUNCEMENT: If you are signed up for two classes on Saturday, you must pick one of them. If spots are available the morning of, and you would like to double book please let me know at the beginning of the class you are signed in for. You have until tomorrow afternoon to remove yourself from two classes, or I will choose for you.

If you are signed in for 10, because you are waitlisted for 9 that is fine!

Please let me know if you have any questions. We appreciate everyone’s patience and flexibility!

Strength: “Pump Session”

4 Sets

Bench Press x 8-10 reps

into…

20 Banded Bicep Curls

into..

12-15 Rear Delt Fly’s

Metcon: For Time

10-9-8-7-6-5-4-3-2-1

Cal Bike

HSPU

Thursday, April 22 2021

Strength: 3 Sets

Romanian Deadlift x 8 reps

into..

DB Sit-Ups x 15 reps

into…

20 DB Side Raises (10 per side)

Metcon: 3RFT

750m Row/Ski

25 Pull-ups

20 Hang Power Cleans 135/95

Wednesday, April 21 2021

Strength: 4 Sets

Jerk x 3 reps

Superset:DB Rows x 10 reps per side

Rest 90 seconds between sets

Metcon: 3 minutes to get as far as possible….

10 Alt. DB Snatches 50/35

20 Push-ups

30 Cal Row/Ski

40 Double-unders

50 Sit-ups

Rest 1 minute

5 minutes to get as far as possible…

Rest 2 minutes

7 minutes to get as far as possible

Tuesday, April 20 2021

Strength: Back Squat 

65% x 5 reps

75% x 3 reps

85% x 1+ reps 

Metcon: AMRAP 15

4 Front Rack Lunges 135/95

4 Cal Bike 

4 Wall Balls 20/14

*add 2 reps to each round 

Monday, April 19 2021

Happy Patriots Day!

Normal Class Schedule

Metcon: “Marathon Monday”

5RFT

4 Clean + Jerks 185/125

13 Toes to Bar

13 Lateral Bar Over Burpees

*After 5 rounds complete a 800m Run. 30 minute cap.

Friday, April 16 2021 

Strength: Every 2 minutes for 12 minutes 3 Position Snatch 

High Hang (pockets) 

Above the Knee 

Floor 

Metcon: AMRAP 15 

25 Wall Balls 20/14

50 Calorie Row/Ski 

75 Overhead Squats 45/35lb bar (DO NOT DROP) 

100 Double Unders

Thursday, April 15 2021

Strength: 3 Sets

Bench Press x 6-8 reps

into…

12-15 Lateral Raises

Metcon: Grace

For Time:

30 Clean + Jerks 135/95

Accessory Work: Pick One

1) 400m Farmers Carry 53/35

2) 12-15 Single Arm Skull Crushers (3 Sets)

3) EMOM 10 1 Legless Rope Climb

Wednesday, April 14 2021 

Metcon: EMOM 18 

1) Max Cal Ski/Bike/Row 

2) Max Burpees

3) Max Russian KB Swings

Into…. 

1,000m Run 

30 Alt. DB Snatches 50/35

30 Abmat Sit-ups 

1,000m Run 

30 Alt. DB Snatches 

30  Abmat Sit-ups 

Tuesday, April 13 2021

Strength: EMOM 14 

1) 2 Push Jerks 

2) 6-8 Strict Pull-ups 

Metcon: 3RFT
500m Row/Ski 

75 Double-unders 

30 Wall Balls 20/14

Monday, April 12 2021

Strength: 4 Sets

Single Leg Deadlift x 12 reps (6 per side)

Superset Wit a Push Movement

Options:

1) 10-15 Kipping HSPU

2) 12-15 Kneeling KB Press

3) 5-7 Deficit HSPU

Metcon: AMRAP 12

10 Hang Power Cleans 115/75

8 Bar Over Burpees

6 Toes to Bar

ADV: 155/105

Friday, April 9 2021

Strength: 4 Sets

Hip Thrusts x 10 reps

into…

12 DB Walking Lunges (HEAVY)

Metcon: 15 minutes to get as far as possible….

10-20-30-40-50

Push Press 95/65

Russian KB Swings

Thursday, April 8 2021

Strength: Bench Press

6 Sets of 6 reps

superset with…

20 KB Side Raises

Metcon: AMRAP 10

10/7 Cal Bike

1 Single Arm Devil Press 50/35

10/7 Cal Bike

2 Single Arm Devil Press

10/7 Cal Bike

3 Single Arm Devil Press

10/7 Cal Bike

4 Single Arm Devil Press

*continue adding 1 rep to the Devil press until time is up.

Wednesday, April 7 2021 

Strength: Back Squat 

60% x 5 reps 

70% x 5 reps 

80% x 5 reps 

Metcon: Every minutes till completion…

3 Power Cleans 135/95 

Max Wall Balls 20/14 in remaining time

*The workout is over when you complete 150 Wall Balls. 18 Minute CAP 

Tuesday, April 6 2021 

Strength: Deadlift 

5 Sets of 5 reps 

superset with…

12-15 Weighted Sit-ups 

Metcon: EMOM 15 

1) 12/9 Cal Bike 

2) 200m Run 

3) 20 Jumping Lunges 

Monday, April 5 2021

Strength: 3 Sets

Push Jerk x 6-8 reps

superset: DB Rows x 16 reps

Rest 90 seconds

Metcon: AMRAP 8

12 Hang Power Cleans 95/65

24 Double-unders

12 Toes to Bar

Rest 2 minutes

AMRAP 8

12 Chest to Bar Pull-ups

24 Double-unders

12 Push-ups

Saturday, April 3 2021 

You must sign up for open gym if you want to hang around post workout. 

SWEAT: 40 minutes to finish….

800m Run 

75 Wall Balls 20/14

600m Run 

50 SDHP 75/55

400m Run 

25 HSPU 

1 Mile Run 

Friday, April 2 2021 

Strength: 4 Sets 

Bench Press x 6-8 reps 

into…

Lateral Raises x 12-15 reps 

into..

Reverse Curls x 12-15 reps 

Metcon: 3RFT

500m Row/Ski 

400m Run 

10 Alt. DB Snatches 70/50 

Thursday, April 1 2021

Strength: Every 2 minutes for 14 minutes 

Clean + Jerk x 2 reps climbing 

Metcon: AMRAP 16 

3 Power Cleans 225/155 

10 Burpees Over the Bar 

20 Double-unders 

Wednesday, March 31 2021 

Strength: 3 Sets 

Deadlift x 6-8 Reps

superset with;

1min. Weighted Planks on your hands

Rest 2min. 

Metcon (AMRAP - Rounds and Reps)

3min. AMRAP:

6 Cal Assault Bike

6 Front Rack Lunges 95/65lb

3min. AMRAP:

6 DB Deadlifts 

6 Front Squats 95/65lb

3min. AMRAP:

6 Cal Assault Bike

6 Front Rack Lunges 95/65

3min. AMRAP:

6 DB Deadlifts 

6 Front Squats 95/65lb

1min. Rest After Each Section.

6 Cal Assault Bike for everyone today. This is a super fun one with A LOT of bootywork! Enjoy! And go HARD on those 3min. bouts!