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Tuesday, March 22 2022

Performance Strength: Every 2 minutes, for 20 minutes (10 sets):

Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

*Sets 7-10 = @ 80%

Performance Metcon: Against a 2-minute running clock

300/250 Meter Row/Ski

Max Reps of Handstand Push-Ups

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.

Fitness Strength: A.

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

*Station 1 – Landmine Press (right arm) x 8 reps

*Station 2 – Rotational Landmine Press (Left Arm) x 8 reps

*Station 3 – Banded Clam Shells (Left) x 8 reps

*Station 4 – Banded Clam Shells (Right) x 8 reps

Fitness Metcon: Against a 2-minute running clock

300/250 Meter Row

Max Reps of Dumbbell Push Press

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of push presses per set, then sum them for your overall score.

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Friday, March 18 2022

Performance Strength:

Every 2 minutes, for 14 minutes (7 sets):

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%

*Set 6 – 6 reps @ 80-85%

*Set 7 – 8-10 reps @ 70-75%


Performance / Fitness Metcon:

400m Run

40 Wall Balls

20 Hang Power Snatches 95/65

400m Run

30 Wall Balls

15 Hang Power Snatches 115/75

400m Run

20 Wall Balls

10 Hang Power Snatches 135/95

Fitness Strength: 3 Sets

Front-Racked Kettlebell Front Squats x 5 reps

Rest 15 seconds

Front-Racked Kettlebell Front Squats x 10 reps

Rest 15 seconds

Alternating Lunges with Farmer’s Carry x 20 reps

(step forward to start each repetition and drive back to the starting position)

Rest 2 minutes

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Thursday, March 17 2022

Performance Strength: Ten sets

1 Power Clean + 1 Hang Clean

*Sets 1-3 @ 60-70% of 1-RM Clean

*Sets 4-6 @ 70-80%

*Sets 7-10 @ 80-85%

Performance Metcon:

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Clean (power or full)

Ring Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

Fitness Metcon: Complete as many rounds and reps as possible in 8 minutes of:

10 Stationary Dips

10 Push-Ups

20 Kettlebell Swings

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Monday, March 14 2022

Performance Strength: 3 
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.

Performance Metcon: “The Devil’s Advocate”

3 Rounds For Time

20/15 Cal Bike or 30/25 Cal Row
10 Dumbbell Devil’s Presses 50/35


Fitness Metcon: 3 Rounds For Time

20/15 Cal Bike or 30/25 Cal Row

25 American KB Swings




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Thursday, March 10 2022

Warm-up:

Bear Crawl x 20 steps forward

Plank Shoulder Taps

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)

Performance/Fitness Metcon: Every 90 seconds, for 30 minutes (4 sets) for max reps of:

Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)

Station 2 – 60 seconds of Banded Overhead Triceps Extensions

Station 3 – 60 seconds of Double-Unders

Station 4 – 60 seconds of Strict Pull-Ups or Chin-ups

Station 5 – 60 seconds of Cal Bike

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FWednesday, March 9 2022

Performance Strength: Every 3 minutes, for 18 minutes (6 sets) of: 2 Power Cleans + 2 Squat Cleans + 2 Front Squats

Start at 55-60% of your 1-RM Power Clean and build from there.

Performance Metcon: Every 4 minutes, for 16 minutes...

30/20 Cal Row/Ski

10 Bar-Facing Burpees

5 Cleans 185/125


Fitness Strength: 3-4 Sets of:

Kettlebell Complex

*10 Gorilla Row

*10 Single-Arm Kettlebell Presses (each arm)

*10 Alternating Reverse Lunges with Goblet Hold

*10 Single Kettlebell Thrusters (hands on horns)

Rest 2 minutes


Fitness Metcon: Every 4 minutes, for 16 minutes...

30/20 Cal Row/Ski

15 Dumbbell Burpee Deadlifts

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Tuesday, March 8 2022

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

Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.


Performance/ Fitness Metcon: For time

50 Calorie Bike

50 Box Jump-Overs 24/20 -step down

50 Kettlebell Swings 53/35

50 Box Step-Overs with Kettlebell 53/35

50 Calorie Bike

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Monday, March 7 2022

There will be no 5:30am class tomorrow Monday, March 7.

Metcon: In 15 minutes, complete the following:

Buy-In: 800m Row/Ski

immediately followed by as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

In 15 minutes, complete the following:

800m Row/Ski

immediately followed by as many rounds and reps as possible of:

10 Clusters 95/65 (squat clean thruster)

10 Toes to Bar

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Thursday, March 3 2022

Perfoamce Strength: 4 Sets

Barbell Hip Thrusts x 6 reps

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps

Rest 90 seconds

Performance Metcon: For time:

400 Meter Run or 500m Row/Ski

21 Deadlifts 205/145

400 Meter Run or 500m Row/Ski

15 Deadlifts

400 Meter Run or 500m Row/Ski

9 Deadlifts

400 Meter Run or 500m Row/Ski


Fitness Metcon: For time:

400 Meter Run or 500m Row/Ski

40 Single Kettlebell Sumo-Deadlifts

400 Meter Run or 500m Row/Ski

30 Single Kettlebell Sumo-Deadlifts

400 Meter Run or 500m Row/Ski

20 Single Kettlebell Sumo-Deadlifts

400 Meter Run or 500m Row/Ski

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Monday, February 28 2022

Peromance Strength: 3 Sets of

Dumbbell Complex x 1 rep

Rest 45-60 seconds

One rep of the Dumbbell Complex (start in plank) =

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps


Performance Metcon: AMRAP 20

300/250m Row/Ski

30 Wall Ball 20/14

20 Dumbbell Push Press

25/15 Cal Bike

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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