Monday, Octoer 18 2021

Reminder: 5:30am classes are back! It will only be offered on Mondays and Wednesday for now. Please note, you MUST sign up before 5AM (ZenPlanner will not allow you to sign up after 5:00 AM). Thank you!

Strength: 4 Sets

Seated Strict Press x 3 reps

into…

Banded Tricep Pull-downs

into…

Supinated Ring Row x 12-15 Reps

Metcon: AMRAP 12

40 Double-Unders

20 Push Presses 95/65

10 Chest-to-Bar Pull-Ups

Friday, October 15 2021

Strength: Every 2 minutes for 14 minute….

Power or Squat Snatch

Round 1: 3 reps

Round 2: 2 reps

Round 3: 2 reps

Round 4: 1 rep

Round 5: 1 rep

Round 6: 1 rep

Round 7: 1 rep

Metcon: AMRAP 14

10 Hang Power Snatches 95/65

10 Toes to Bar

40 Double-unders

Thursday, October 14 2021

Strength: 4 Sets

Front Squat x 3 reps

Metcon: For Time

400m Run

15 Thrusters 135/95

400m Run

12 Thrusters

400m Run

9 Thrusters

Wednesday, October 13 2021

Reminder 5:30AM class starts up again tomorrow. It will be offered on Mondays and Wednesday for now. Please note, you MUST sign up before 5AM (ZenPlanner will not allow you to sign up after 5:00 AM). We ask this because the 5:30 AM class will be small so if no one is signed up prior to 5:00 AM the class will not be run. Thank you for understanding!

Strength: 4 Sets

Deadlift x 5 reps

Metcon: 3RFT

50 Russian KB Swings 53/35

30/25 Cal Bike or 30 Cal Row/Ski

15 Burpee Box Jumps 24/20

*1 Rope Climb after each round

Tuesday, October 12 2021

Strength: 1RM Clean

*Power or Squat Clean

Metcon: AMRAP 15

6 Push-ups

12 Pull-ups

18 Wall Balls 20/14

200m Run

Monday, October 11 2021

No 6:15 PM class tonight, enjoy Columbus Day!

We will be also be adding the 5:30 AM class starting on Wednesday. It will be offered on Monday and Wednesdays for now.

Skill:

10-8-6-4-2

Deficit HSPU

Metcon: “Marathon Monday”

Every 10 minutes for 30 minutes…

400m Run

40 Cal Row/Ski

400m Run

Friday, Ocotber 8 2021

Core: 3 Sets

15 Weighted Hanging Knee Raises

15 Weighted Sit-ups

45 second plank

Metcon: 5 Rounds

AMRAP 90 seconds

10 Front Rack Lunges 135/95

10 Push-ups

Max Cals in remaining time….

Rest 90 seonds

Thursday, Ocotber 7 2021

Option 1 Strength: 4 Sets

2 Power Snatches + 1 Hang Squat + 1 Overhead Squat

Option 2 Strength: 4 Sets

2 Power Snatches + 1 Hang Power Snatch

Metcon: AMRAP 15

5 Power Snatches 135/95 (Rx: increase each round)

10 Bar Over Burpees

15 Cal Row/ Ski

Wednesday, Ocotber 6 2021

Strength: 3 Sets

Single Leg Deadlift x 6 reps per side

into..

Single Leg Split Squat x 6 per side

Metcon: AMRAP 20

400m Run

21 KB Swings 53/35

15 Wall Balls 20/14

9 Toes to Bar

Tuesday, October 5 2021

Strength: 18 minute running clock….

3 Front Squats + 3 Push Jerks

-shoot for 5-6 working sets

- rest 90 seconds between sets

-split jerks are also okay

Metcon: EMOM 12

1) 12/9 Cal Bike

2) 15 Bench Press 135/75

3) 45 Double-unders

4) Rest

Monday, October 4 2021

Metcon: 4RFT

500m Row

30 Sit-ups

25 Hang Power Cleans 95/65

25 Pull-ups

Saturday, October 2 2021

SWEAT: For Time 

800m Run 

20 Ground to Overhead 135/95

800m Run 

30 Burpees

800m Run 

30 Burpees

20 Ground to Overhead 135/95 

Friday, October 1 2021

Metcon: For Time

6 Rounds

6 SDHP 95/65

6 Wall Balls 20/14

6 Box Jumps 24/20

into….

5 Rounds

5 SDHP 95/65

5 Wall Balls 20/14

5 Box Jumps

into….

4 Rounds

4 SDHP 95/65

4 Wall Balls 20/14

4 Box Jumps

Thursday, September 30 2021

Core: 4 Sets

20 Oblique Side Crunches

20 Weighted Toe Touches

20 Reverse Sit-ups

Metcon: AMRAP 12

7 Cal Bike

7 Toes to Bar

7 Russian KB Swings 70/53

Wednesday, September 29 2021

Metcon: For Time 

400m Run 

10 Power Cleans 135/95

400m Run 

8 Power Cleans 155/105

400m Run 

6 Power Cleans 185/125

400m Run 

4 Power Cleans 205/135

400m Run 

2 Power Cleans 225/145 

400m Run 

Tuesday, September 28 2021 

Strength: 4 Sets 

Back Squat x 5 reps 

Metcon: For Time

50-40-30-20-10

Front squats 75/55

Push-ups

Double-Unders x 2

Monday, September 27 2021

Metcon: 5 Rounds For Time

15 Cals

10 Push Jerks 155/105

400m Run

15 Pull-ups

Friday, September 24 2021

Strength: “Flex Friday” 

4 Sets 

 Bench Press x 5 reps 

Superset: 20 Alt. Bicep Curls 

Metcon: AMRAP 15 

4 HSPU 

8 American KB Swings 53/35

12 Pistols 

Thursday, September 23 2021

Strength: 4 Sets

Deadlift x 5 reps

Superset: Strict Pull-ups x 7-10 reps

Metcon: 4 Sets

AMRAP 3

300m Row/Ski

Max Box Jumps 24/20

Rest 1 minute,

Wednesday, September 22 2021

Strength: 5 Sets

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Metcon: AMRAP 15

15/12 Cal Bike

6 Hang Power Cleans 135/95

12 Toes to Bar

24 Double-unders