Monday, June 28 2021

Strength: 4 Sets 

Back Squat x 3 reps @ 80% +10-20lbs 

into…

Stiff Legged DB Deadlift x 12 reps (toes elevated on 15lb plate) 

Metcon: (0-3min.)

20/15 Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

(3-6min.)

18/14 Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

(6-9min.)

15/12  Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

(9-12min.)

12/9  Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

(12-15min.)

10/7  Cal Assault Bike

50 Double Unders

Max American KB Swings (53/35lb.)

Saturday, June 26 2021

SWEAT: In Teams of 2:

For Time

1 mile Run

30 Bar Over Burpees

60 Clean and Jerks 135/95

90 Toes to Bar

120 Cals

Friday, June 25 2021

Strength: Arm Farm

3 Sets:

21’s 

30m Gun Walk

20 KB Shrugs

Metcon: AMRAP 20

200m Run

25 KB Swings 53/35

25 Wall Balls 20/14

25 Box Jumps 24/20

Wednesday, June 23 2021 

Strength: Snatch 

3 Sets of 3 reps @ 80% +5-10lbs

Metcon: For Time 

30 Power Snatches 135/95

400m Run 

20 Push Jerks 

400m Run 

10 Overhead Squats 

400m Run 

Tuesday, June 22 2021

Strength: 4 Sets 

Seated Landmine Seesaw Press x 14 reps (7 per side) 

into… 

Single Leg landmine Split Squat x 14 reps (7 per side) 

into…

Single Leg Landmine Deadlift x 14 reps (7 per side) 

Rest 90 seconds

Metcon: With a 18 minute running clock…

100 Double-unders 

50 Alt. DB Snatches 50/35

40 Toes to Bar 

30 Cal Bike or 40 Cal Row 

In reaming time… 

3 Rep Max Front Squat (from the floor) 

Monday, June 21 2021

0:00-12:00

5 Rounds 

6 Power Cleans 155/105 

12 Pull-ups 

12:00-24:00 

AMRAP 12

200m Run 

15 Wall Balls 20/14 

15 Russian KB Swings 

15 Tuck-ups 

24:00-30:00

3 Sets 

12 Knee Tucks 

12 KB Side Raises 

12 Flutter Kicks 

Friday, June 18 2021 

Metcon: 5RFT

400m Run 

15 Burpees Over the Bar 

12 Deadlifts 135/95 

9 Hang Power Cleans 

6 Jerks 

Rest 1 minute after each round 

*45 min Cap

Thursday, June 18 2021

Strength: Snatch 

3 Sets of 3 reps @ 80% 

Metcon: 4RFT

5 Power Snatches 135/95 (Adv: 155/105)

250m Row/Ski 

20 “A” Squats (Two 45’s)

200m Run 

Wednesday, June 17 2021

Strength: EMOM 15

1) 10 Toes to Bar

2) 10 DB Step-ups

3) 10 Turkish Sit-ups with a KB

Metcon: 3RFT

20/15 Cal Bike

15 Box Jump-Overs 24/20

12 Pull-ups

After 3 rounds complete a 200m Farmers Carry

*20 min CAP

Tuesday, June 16 2021 

Strength: 4 Sets 

Back Squat x 3 reps @ 80% across 

into…

10 Single Leg DB Deadlifts 

Metcon: 16 minutes to finish….

500m Row/Ski 

10 Front Rack Lunges 115/75

500m Row/Ski 

10 Back squats 135/95 

500m Row/Ski 

10 Front Squats  155/115 

Monday, June 14 2021 

Skill: EMOM 15

1. 5/3 Muscle-ups

2. 7-10 HSPU

3. 60 Double -Unders

Metcon: With a 15 minute running….

Max Burpees in 3 minute

into…

12 minutes to find a 1RM Clean + Jerk 

Friday, June 11 2021

Strength: Bench Press

6 Sets of 6 reps

Superset: Bench Dips x 20 reps

Metcon:10 Rounds For Time

3 Thrusters 135/95

6 Burpees Over the Bar

9 Wall Balls 20/14

Thursday, June 10 2021

Strength Part 1: Power Snatch + Hang Snatch

6 Sets of 1+2

Metcon: With a 18 minute running clock……

1 Mile Run

in remaining time AMRAP

10/7 Cal Bike

10 American KB Swings 53/35

10 Goblet Squats

*5 Burpee penalty for dropping the KB

Wednesday, June 9 2021

Announcement:

A$$ & Abs will be held this week only on Wednesday night at 6:15pm instead of Sunday. Sign-up under 6:15pm class.

Strength: 4 Sets

Single Leg DB Deadlift x 5 per leg

into….

Side Plank x 0:30 seconds per side

Rest 90 seconds

Metcon: AMRAP 20

500m Row/Ski or 400m Run (weather permitted)

21 Toes to Bar

15 Sit-ups

9 Burpee Box Jumps 24/20

Tuesday, June 8 2021

Announcement:

A$$ & Abs will be held this week only on Wednesday night at 6:15pm instead of Sunday. Sign-up under 6:15pm class.

Strength: Front Squat

5 Sets of 3 reps

Superset with… 12-15 Russian KB Swings (HEAVY)

Metcon: 18 minutes to complete….

30 Hang Power Cleans 95/65

30 Double-unders

30 Push-ups

30 Wall Balls 20/14

30 Hang Power Cleans 115/75

30 Double-unders

30 Push-ups

30 Wall Balls 20/14

30 Hang Power Cleans 135/95

30 Double-unders

30 Push-ups

30 Wall Balls 20/14

Monday, June 7 2021

Announcement:

A$$ & Abs will be held this week only on Wednesday night at 6:15pm instead of Sunday

Strength: 4 Sets

Push Press x 10 reps

Superset: Lateral Raises x 15 per side 

Metcon: AMRAP 15

5 Chest to Bar Pull-ups

10 Jumping Lunges 

15 Cals

Friday, June 4 2021 

Strength: 4 Sets 

Back Rack Lunge x 5 reps per side

into…

1 Minute Plank 

Rest 90 seconds 

Metcon: 3RFT

16 KB Swings 53/35

200m Run 

16 Burpees 

200m Run 

16 Seated Knee Tucks 

Thursday, June 3 2021

Strength: 3 Sets

DB Bench x 6 reps

into…

Strict HSPU x 5-7 reps

Metcon: AMRAP 18

500m Row/Ski or 400m Run

20 Wall Balls 20/14

50 Double-unders

Wednesday, June 2 2021 

Strength: Every 3 minutes for 30 minutes….

10/7 Cal Bike 

10 Toes to Bar 

5 Squat or Power Cleans 

Rounds 1 & 2: 5 Cleans 

Rounds 3 & 4: 3 Cleans 

Rounds 5 & 6: 2 Cleans 

Rounds 7 & 10: 1 Clean 

Tuesday, June 1 2021

Strength: 4 Sets

5 Push Press

into…

12-15 Lateral Raises

into…

20 Banded Kneeling Rotations

Metcon: For time

25-20-15-10-5

Cal Row/Bike/Ski

50-40-30-20-10

Sit-ups

25-20-15-10-5

DB Deadlifts 50/35