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Wednesday, February 23 2022

Performance/Fitness Strength:

Every 3 minutes, for 12 minutes (4 sets):

Bench Press x 6-8 reps

Performance Metcon: EMOM 20

Minute 1 – 20/15 Cal Bike

Minute 2 – 12-15 Toes to Bar

Minute 3 – 10-12 Stationary or Ring Dips

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest


Fitness Metcon: Metcon: EMOM 20

Minute 1 –12/9 Cal Bike

Minute 2 – 12-15 Hanging Knee Raises

Minute 3 – 10-12 Stationary or Ring Dips

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

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Monday, February 21 2022

Happy Presidents Day!

Just a reminder we have an abrivated schedule today. 8:30am & 9:30am. Please remember to sign up on zennplanner.

Performance Metcon: 5RFT

400m Run

20/15 Cal Bike or 25/20 Cal Row

15 Toes to Bar

400m Run

40 Air Squats

*40 Min Cap


Fitness Metcon: 5RFT

400m Run

20/15 Cal any machine

15 Hanging Knee Raises

400m Run

40 Air Squats

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Friday, February 18 2022

Performance Strength: Every 2 minutes for 12 minutes….

Clean x 2 reps

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 75%

Set 5: 80%

Set 6: 85%

Fitness Strength: 5 Sets

10 Landmine Oblique Rotations (R+L= 1 rep)

Rest 1 minute

Turkish Sit-ups x 10 reps (5 per arm)

Rest 1 minute

Single Arm DB High Pulls x 10 reps per side


Performance/Fitness Metcon: Every 3 minutes, for 15 minutes (5 sets) for times:

20/15 Cal Bike/Ski or 30/20 Row

10 Burpee Box Jump or Step-Overs

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Thursday, February 17 2022

Performance Strength: Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 70+%

Followed by…

Every 2 minutes, for 6 minutes (3 sets)

Hang Snatch x 1 rep @ 80+%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 reps @ 90-95%

Performance Metcon: AMRAP 12

12 Hang Power Snatches 115/75

50 Double-Unders

9 Toes to Bar


Fitness Strength: Every 90 seconds, for 18 minutes (3 sets of each)

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps

Station 2 – Barbell rollouts 45-60 seconds

Station 3 – Single-Arm Dumbbell Row x 8 reps each side

Station 4 – Banded Glute Bridges x 30 reps

Fitness Metcon: AMRAP 12

12 DB Hang Snatch

50 Plate Hopes or Lateral Paralette Jump-Overs

9 Hanging Knee Raises

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Wednesday, February 16 2022

Strength:  6 Sets 

Push Press x 3 reps

Performance Metcon: For Time 

30-20-10

Cal Bike

Thrusters 95/65

Women’s Cals: 21-15-9

Adv: 115/75

Fitness Strength: 6 Sets

Landmine Press x 6-8 reps per side 

Into…

Banded Dead Bugs x 10 reps

Fitness Metcon: For Time

30-20-10 

Cals any machine

DB Thrusters 

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Friday, February 11 2022

Performance Strength: Every 2 minutes, for 16 minutes (8 sets):

Shoulder Press x 2 reps

Start at approximately 70% of your 1-RM and build over the course of the 8 sets to the heaviest possible double.

Performance Metcon: 2RFT

25 Calories of Rowing

20 Single-Arm Dumbbell Push Press 50/35

15 Toes to Bar

10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Fitness Strength: Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm

Station 2 – Landmine Row x 6 reps each arm

Station 3 – Hollow Rocks or Hold x 60 seconds

Fitness Metcon: 2RFT

25 Calories of Rowing

20 Single-Arm Dumbbell Push Press*

15 Toes to Bar or Hanging Knee Raises

10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

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Wednesday, February 9 2022

Performance Strength: 18 minutes to complete…

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

3 sets: Back Squat x 4-5 reps @ 85%

Fitness Strength:3 Sets

Goblet Squat x 6-8 reps

(if more load is needed, perform double kettlebell front-racked squat)

Rest 60 seconds

Single-Leg Deadlifts x 8-10 reps each

Rest 60 seconds

Hollow Hold or Hollow Rock x 60 seconds

Rest 60 seconds

Performance Metcon/Fitness:

PART ONE: Every minute, on the minute, for 4 minutes for max reps or calories: **THIS NUMBER WILL DICTATE, PART TWO. PLEASE GO ALL OUT AND WRITE THE REPS/CALS DOWN!

Minute 1 – 30 seconds of Bike or Row/Ski

Minute 2 – 30 seconds of Dumbbell or Kettlebell Front Squats

Minute 3 – 30 seconds of Devil’s Press

Minute 4 – Rest

PART TWO: When the clock hits 5 min, every 3 minutes, for 15 minutes (5 sets) for time of:

-Number of calories completed during 30 second max effort

-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort

-Number of Devil’s Press completed during 30 second max effort.

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Monday, February 7 2022

Performance Metcon: AMRAP 30

20/15 Cal Bike/Ski or 30/24 Cal Row

15 Ring Dips

30 Russian Kettlebell Swings 53/35

60 Double Unders

15 Ring Dips

30 Russian Kettlebell Swings

or

Fitness Metcon: AMRAP 30

20/15 Cal Bike/Ski or 30/24 Cal Row

15 Stationary Dips

30 Russian Kettlebell Swings 35/25

60 Lateral Parallette Jump-Overs

15 Stationary Dips

30 Russian Kettlebell Swings

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Friday, February 4 2022

Performance Strength: Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%


Performance Metcon: For time

40 American KB Swings 53/35

20 Burpee Box Jump-Overs 24/20

30 American KB Swings

15 Burpee Box Jump-Overs

20 Amnerican KB Swings

10 Burpee Box Jump-Overs

Time cap = 12 minutes

Fitness Strength: 3 Sets

Nordic Curls x 4-6 reps

Rest 60 Seconds

Bent-Over Double Kettlebell Rows x 8-10 reps

(rotate palms from pronated at the bottom to supinated at the top)

Rest 60 seconds

Fitness Metcon: For time

40 Russian KB Swings

20 Box Jump-Up

30 Russian KB Swings

15 Box Jump-Up

20 Russian KB Swings

10 Box Jump-Up

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Wednesday, February 2 2022

Performance Strength: Shoulder Press

Set 1 & 2 – 3 reps

Set 3 & 4 – 2 reps

Set 5 – 1 rep

Set 6 & 7 – Max reps with an empty bar

Rest as needed

Performance Metcon: Against a 3-minute running clock…

20/15 Cal Bike

15 Chest-to-Bar Pull-Ups

Max Reps of Strict Handstand Push-Ups in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

Fitness Strength: Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Landmine Press x 6-8 reps (Left Arm)

Station 2 – Landmine Press x 6-8 reps (Right Arm)

Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111

Station 4 – L-Sit x 30-40 seconds

(accumulate time with 10s on, 5-10s off)

Fitness Metcon: Against a 3-minute running clock…

20/15 Calories of Assault Bike

10 Strict Pull-Ups

Max Reps of Strict Handstand Push-Ups or Dumbbell Push Press in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

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February 1, 2022

Performance Metcon: Every 5 minutes PER STATION, for 30 minutes.

*Station 1 – 1000m Row

*Station 2 – Three rounds of:

4 Deadlifts (225/155 lbs)

8 Bar-Over Burpees

12 Lunges with Farmer’s Carry 53/35

*5 minutes to complete each station. Rest the balance of the 5 minutes.

Scaled Row: 750m


Fitness Metcon: Every 5 minutes PER STATION, for 30 minutes.

*Station 1 – 1000 Meter Row

*Station 2 – Three rounds of:

8 Burpees

10 Kettlebell Swings

12 Lunges with Farmer’s Carry

*5 minutes to complete each station. Rest the balance of the 5 minutes.

Scaled Row: 750m

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Thursday, January 27 2022

You have probably noticed that I have switched up the naming convention of our workouts. We now offer “Performance Metcon” which is a more traditional, CrossFit style workout that incorporates a mix of cardio and weightlifting (what everyone is currently used to). We now also offer a “Fitness Metcon” which is a more cardiovascular workout that incorporates body weight and dumbbell movements. It is entirely up to you on which program you want to do, just thought it was time to mix it up!

Coach Will

Warm-Up.

Banded Lat Stretch x 30-60 seconds per side

Banded Sampson Stretch x 30-60 seconds per side

Lateral Banded Walks x 30 seconds each direction

Scapular Pull-Ups x 10-15 reps

Followed by…

Three Sets:

1 Cluster* + 2-3 Thrusters

*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.

Rest as needed

Followed by…

30 seconds Assault Bike

3 Toes to Bar (or Burpees if you are saving your toes to bar)

20 seconds Assault Bike

3 Toes to Bar

10 seconds Assault Bike

3 Toes to Bar

*Sub burpees for toes to Bar if you are saving yours for the workout.

Strength: Back Squat

Build to a heavy single 90-95%

Performance Metcon: Complete as many rounds and reps as possible in 10 minutes of:

10 Thrusters 95/65 lbs

10 Bar-Over Burpees

10 Toes to Bar


Fitness Metcon: AMRAP 10

10 Jump Squats

10 Burpees

10 V-Ups