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Monday, May 10 2021

Strength: Power or Squat Clean

4 Sets of 3 reps @65% (focus on speed under the bar)

then…

EMOM 10

Clean + Jerk x 2 reps climbing


Metcon: 15 minutes to complete…

60 Pull-ups

50 Sit-ups

40 Double-unders

30 Cal Row/Ski

20 Push-ups

10 Double DB/KB Snatches 50/35

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Friday, April 30 2021

Strength: 3 Sets

Single Leg Deadlift x 6 reps per side

into…

20 Banded Lat Pull-Downs

Metcon: AMRAP 7

7 Hang Power Cleans 115/75

7 Front Squats

7 Cals

Rest 1 minutes

AMRAP 7

7 Burpees

7 Heel Elevated Goblet Squat 50/35

7 Cals

Rest 1 minutes

7 Push-ups

7 Weighted Sit-ups

7 Cals

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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 

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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

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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

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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

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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.