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Tuesday, March 29 2022

Performance

Strength: E2MOM 12

Push-Press

3 Reps

Building


Metcon: For Time

60 Clean and Jerks 115|75

Interrupted by

EMOM 4 Bar Over Burpees

L3: 40 Reps

L2: 40 Reps, 115|75

L1: 30 Reps, 95|55

ADV: 135|95, 6 Burpees


Fitness:

Strength: 3-4 Sets

Sea-saw DB Press x 10 reps

Rest 1 minute

Wall Sit x 45 seconds

Rest 1 minute

Knee Tucks x 12 reps

Metcon: For Time

60 DB Clean + Jerks

EMOM 3 Burpees

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Monday, March 28 2022

Performance:

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

Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6-8 – 1 rep @ 95+%

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

20/15 Cal Bike

20 Alternating Pistols

10 Toes to Bar


Fitness:

Strength: 3 Sets

Back Squat x 6-8 reps

Rest 60 seconds

Medicine Ball Hamsting Curls x 15-20 reps

Rest 60 seconds

Hollow Body Roll to Superman x 6 rolls each way

Rest 60 seconds

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

20/15 Cal Bike

20 Alternating Cossack Squats

20 V-Ups

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Friday, March 25 2022

Strength: 3 Sets

Deadlift x 10 reps
Rest as needed

A good goal for loading would be 65-70% of your 1-RM Deadlift. Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.

Metcon: Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups
10 Walking Lunges with Farmer’s Carry 53/35
100-Meter Farmer’s Carry 53/35




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Thursday, March 24 2022

Performance:

Strength: Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Metcon: For time
100 Double-Unders
50 Push Jerks 135/95
50 Push-Ups 
50 Push Jerks 135/95
100 Double-Unders


Fitness: 

Strength:Every 2 minutes, for 24 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 12-15 reps 
Station 2 – Single-Arm Kettlebell Row x 8 reps each 
Station 3 – Stationary Dips x 10-15 reps 
Station 4 – Side Plank x 45 seconds each side


Metcon: For time
25/18 Calories of Assault Bike
50 Push Press 75/55
50 Push-Ups
50 Push Press 75/55
25/18 Calories of Assault Bike

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Wednesday, March 23 2022

Performance Strength: : Five sets of:

Back Squat x 2 reps @ 90+%

Rest 2 minutes

Performance Metcon: For Time

“Charley Horse”

For time:

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

25 Front Squats 175/115

25 Burpee Box Jump-Overs 24″/20


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

Station 1 – Left Leg Bulgarian Split Squat x 8 reps

Station 2 – Right Leg Bulgarian Split Squat x 8 reps

Station 3 –Plank x 45 seconds

Station 4 – Reverse Snow Angels x 10 reps


Fitness Metcon: For Time

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

30 Kettlebell Front Squats

15 Box Step-Overs with Kettlebell Farmer’s Carry

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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