Tuesday, January 25 2022

Strength: Push Press

6 Sets of 3 reps

Metcon: 3RFT

30/22 Cal Bike

25 Wall Balls 20/14

75 Double-unders

*20 min Cap

Monday, January 24 2022

Strength: 3 Sets 

Barbell Hip Thrusts x 8 reps

Into…

Barbell Hip Thrust ISO-Hold x 15-30 seconds 

Metcon: For Time 

50/40 Cal Row/Ski

40 Deadlift 225/155

50/40 Cal Row/Ski

Friday, January 21 2022

Strength: Front Squat

5 Sets of 2 reps

Superset: DB Side Raises x 20 reps

Metcon: AMRAP 16

400m/300m Row/Ski

10 Power Snatches 95/65

8 Overhead Lunges

6 Ring Dips

Thursday, January 20 2022

Strength: 3 Sets

Bench Press x 5 reps

into…

15m HS Walk or 30 Second HS Hold

Metcon: AMRAP 12

4 Strict HSPU

6 Burpee Box Jumps Overs 24/20

12 KB Swings 53/35

Wednesday, January 19 2022

**Important update for 5:30AM athletes: You must sign up prior to class. Class reservations will close at 10PM the night before, however you have until 5AM sign out of class without a penalty. Thank you!

Strength: 3 Sets

Jerk x 2 reps @ 80% + 5-10lbs

Into…

Lateral Raises x 12-15 reps

Into…

12 Ring Rows

Metcon: 5RFT

12/9 Cal Bike or 15/12 Cal Row/Ski

20 Wall Balls 20/14

10 Chest to Bar Pull-ups

Tuesday, January 18 2022

Strength: Every 2 minutes for 12 minutes….

Deadlift x 3 reps @75%

Metcon: For Time

30 Toes to Bar

42 Sit-ups

63 Double-unders

20 Toes to Bar

30 Sit-ups

45 Double-unders

10 Toes to Bar

18 Sit-ups

27 Double-unders

Monday, January 17 2022

Happy Martin Luther King Jr. Day!

We will be closed this morning due to the weather but we will reopen at 4:15pm for evening classes

Class Schedule:

6:30am,7:30am,8:30am

4:15pm & 5:15pm

Midline: 100 Hollow Rocks

*everytime you break 15 Sit-ups.

Metcon: For Time

2,000m Row/Ski

21 Power Cleans 135/95

15 Thrusters

1,000m Row/Ski

15 Power Cleans

12 Thrusters

500m Row/Ski

9 Power Cleans

9 Thrusters

L2: 115/75

L1: 95/55, 1,000m , 750m, 500m

Friday, January 14 2022

Metcon: For Time

60 Air Squats

50 Burpees

40 Alt. DB Snatches 50/35

30 Wall Balls 20/14

20 Ring Dips

10 Hang Squat Cleans 135/95

Wednesday, January 12 2022

Strength: Every 3 minutes for 15 minute….

3 Position Snatch (High Hang, Above the Knee, Floor)

75%-80% for working sets

Metcon: Every 3 minutes for 12 minutes…

500m Row/Ski

Max Power Snatches 95/65

Rest 2 minutes

Tuesday, January 11 2022

Strength: 4 Sets

Jerk x 2 reps @ 80%

superset: Lateral Raises x 12-15 reps

Metcon: 7RFT

7 Cal Bike or 9 Cal Row

7 Toes to Bar

7 Push Jerks 155/105

*15 Min CAP

Monday, January 10 2021

Strength: Power Clean

1 Power Clean every 20 seconds for 10 minutes

This is 30 power cleans total. Use 60% of your 1RM Clean + Jerk

Metcon: 5RFT

10 Overhead Squats 115/75

10 Lateral Burpees

50 Double-unders

Friday, January 7 2022

We will be closed tomorrow morning due to the storm but will be open for evening classes.

Metcon: AMRAP 20

3 Power Cleans 165/115

6 Wall Balls 20/14 

9 Air Squats 

12 Cals 

Home Metcon: AMRAP 30

10 Burpees

20 Chair Dips

30 Hollow Rocks

40 Air Squats 

Thursday, January 6 2022

Strength: Build to a 1RM snatch

Metcon: AMRAP 12

20 Hang power Snatches 75/55

20 Back Rack Lunge

40 Double-unders

Wednesday, January 5 2022

Strength: 4 Sets

Deadlift x 3 reps

Superset: DW Weighted Sit-ups x 20 reps

Metcon: 2 Rounds

AMRAP 3

15 Cals

7 Pull-ups

Max American KB Swings

Rest 90 seconds

AMRAP 3

15 Cals

10 Alt. DB Snatches

Max Burpee Box Jumps 24/20

Rest 90 seconds

Tuesday, January 4 2022

Strength: Back Squat

75% x 5 reps

85% x 3 reps

95% x 1 rep

Superset: Banded Hamstring Curls x 10-15 reps per side

Metcon: EMOM 15

1) 12/9 Cal Bike

2) 12 Toes to Bar

3) 3 Squat Cleans *climbing

ADV: 15/12 Cal, 15 Toes to Bar

Monday, January 3 2022

Strength: Jerk

In 15 minutes build to a 1RM

Superset: Lateral Raises x 12-15 reps

Metcon: 15 Minutes to complete….

500m Row/400m Run

21 Push Jerks 135/95

500m Row/400m Run

15 Push Jerks 165/115

500m Row/400m Run

9 Push Jerks 195/135

Friday, December 31 2021

Morning classes only

Metcon:

0-5min.

750m Row/Ski

30 Wall Balls 20/14

5-10min.

3 Rounds

10 Burpees

50 Double-unders

10-15min.

50 Box Step-Ups 24/20

15-20min.

750m Row/Ski

30 Wall Balls 20/14

20-25min.

3 Rounds

10 Burpees

50 Double-unders

25-30min.

50 Box Step-Ups 24/20

Thursday, December 30 2021

Morning classes only Friday, December 31. We will be open Saturday, January 1st 9:00am class, 10:00am open gym.

Strength: Clean Complex

4 Sets increasing in weight

1 Squat Clean + 2 Front Squats + 3 Thruster

Metcon: AMRAP 15

3 Power Cleans 155/105

6 Strict Pull-ups

9 Cals

12 Jumping Lunges

Monday, December 27 2021

Strength: Back Squat

70% x 5 reps

80% x 3 reps

90% x 1+ rep

Superset: Sumo Deadlift x 8-10 reps

Metcon: AMRAP 15

30 Double-unders

15 Wall Balls 20/14

30 Double-unders

15 American KB Swings 50/35