Wednesday, July 7 2021
Metcon: 40 Minutes to complete….
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal Row/Ski
Wall Balls 20/14
Toes to Bar
DB Hang Power Cleans
Sit-ups
Walking Lunges
Wednesday, June 30 2021
Fourth of July Schedule:
Friday, July 2nd: Morning classes only
Saturday, July 3rd. 8:00 & 9:00am only
Sunday, July 4th. Closed
Monday, July 5th. Closed
Strength: 3 Sets
Bench Press x 10 reps
into…
Banded Tricep Push-downs x 20 reps
Metcon:5RFT
25 Cal Row/Ski
10 Toes to Bar
25 Wall Balls 20/14
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.)
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)
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