/

Monday, April 25 2022

Performance

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

Sets 1-3 = 3 cleans @ 60-70%

Sets 4-6 = 2 cleans @ 70-80%

Sets 7-10 = 1 rep @ 80+%

This does not need to be a max effort attempt. If you feel good then let’s see some big weight!

Then…

Metcon: AMRAP 16

15/10 Cal Bike

200m Run

50-Foot Walking Lunges with DBs 50/35

Fitness

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

Station 1 – Russian Kettlebell Swings x 25 reps

Station 2 – Barbell Roll-Outs x 45-60 seconds

/

Friday, April 22 2022

Strength: Every 2:30 for 15 minutes (6 sets) of:

3-Position Clean @ 50-60% of 1-RM Clean

(Hang Clean + Hang Clean Below Knee + Clean)

Metcon: 3RFT (15 min cap) 

30/20 Calories of Assault Bike

12 Hang Power Cleans 135/95

If you’re giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.


Fitness: 

Strength: Three sets of:

DB Floor Press x 8 reps 

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Band Pull-Aparts x 30 reps 

Rest 45 seconds


Metcon: 3RFT (15 min cap) 

30/20 Calories of Assault Bike

24 KB Swings 53/35


If you’re giving full effort and taking longer than 2 minutes on the Assault Bike, please reduce the calories.

/

Wednesday, April 20 2022

Strength: EMOM10

Back squat x 3 reps

*These are intended to be done at 55-70% focusing on bar speed exploding out from the bottom position.

Metcon: (18 Minute Cap)

E3MOM

15|10 Cal Bike

15 Wall Balls 20|14

Then AMRAP Sit-Ups

-Continue until you accumulate 100 Sit-ups

/


Tuesday, April 19 2022

Performance 

Strength: 6 Sets: 

Unsupported Seated Strict Press x 2-3 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

Build to today’s 3-RM.

Metcon: 5RFT 

12 Alternating Pistols

9 Dumbbell Push Presses 50/35

6 Burpee Box Jump-Overs 

Fitness 

4 Sets : 

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 30 seconds

Banded Hip Extension x 10 reps

Rest 30 seconds

Jefferson Curl x 5-6 reps 

Rest 30 seconds


Metcon: 5RFT 

12 Alternating Pistols or Cossack Squats

9 Dumbbell Push Presses

6 Burpee Box Jump or Step-Overs



/

Friday, April 15 2022

Performance & Fitness

Strength: 3 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 65-75% 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. After completing the three reps with the pause, perform 3 deadlifts at a tempo of your choosing.

Metcon: Every 5 minutes, for 25 minutes (5 sets) for times:

24/18 Calories of Assault Bike

6 Devil’s Presses 50/35

12 Walking Lunges with Dumbbell Farmer’s Carry 50/35

/

Wednesday, April 13 2022

Performance

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

Front Squat x 5 reps @ 32X1 Tempo

Start at 60-65% and build to complete the final 2-3 sets at above 70% of your 1-RM Front Squat.

Metcon: For Time

25 Pull-Ups

50 Wall Ball Shots 20/14

100 Double-Unders

50 Wall Ball Shots

25 Pull-Ups

Time Cap = 15:00

Fitness

Strength: Every 90 seconds, for 15 minutes (5 sets) of:

*Station 1 – Front Squat x 5 reps @ 32X1 Tempo

*Station 2 – Strict Hanging Leg Raises x 8 reps @ 3111 Tempo

Metcon: 3RFT

12 Strict Pull-Ups

24 Wall Ball Shots

36 Mountain Climbers

(count one rep each leg switch)

Time Cap = 15:00

/

Tuesday, April 12 2022

Performance:

Every 90 seconds, for 3 minutes (2 sets):

Press from Split Jerk Position x 3-5 reps

Then…

Every 90 seconds, for 12 minutes (8 sets):

Push Press + Power Jerk + Split Jerk

*Sets 1-2 = 60-65% of 1-RM Push Press

*Sets 3-4 = 70-75%

*Sets 5-6 = 80-83%

*Sets 7-8 = 85-88%

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

4 Strict Handstand Push-Ups

8 Toes to Bar

12 Kettlebell Swings 53/35

Fitness:

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

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

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

*Station 3 – Supine Ring Row x 8 reps

*Station 4 – Reverse Snow Angels x 10 reps

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

4 Strict Handstand Push-Ups or 8 L-Seated Dumbbell Presses

8 Toes to Bar or 12 V-Ups

12 Kettlebell Swings

/

Monday, April 11 2022

Performance 

Metcon: Every 6 minutes, for 36 minutes (6 sets) for max load:

500 Meter Row

400 Meter Run

3 Squat Snatches

Total the load successfully lifted for the three repetitions of each set, then sum all of those loads for your overall score.


Fitness: 

Metcon: Every 6 minutes, for 36 minutes (6 sets) for times:

500 Meter Row

400 Meter Run

12 Alternating Dumbbell Snatches

/

Friday, April 8 2022

Performance:

Strength: Pause Front Squat

4 Sets of 3 reps (3 second pause at the bottom)

Metcon: 7 Rounds

3 Clean + Jerks 185/135

10 Wall Balls 20/14

Fitness: 4 Sets

Dual KB Front Squat 3 seconds down, 2 at the bottom

Metcon: 7 Rounds

3 DB Power Clean + Jerk

10 Wall Balls

/

Thursday, April 7 2022

Performance:

Every 90 seconds, for 12 minutes (8 sets):

Push Press + Power Jerk

*Sets 1-2 = 55-60% of 1-RM Push Press

*Sets 3-4 = 65-70%

*Sets 5-6 = 70-75%

*Sets 7-8 = 80-85%

Metcon: Every 5 minutes, for 20 minutes (4 sets) for times:

15/10 Calories of Assault Bike

12 Toes to Bar

9 Handstand Push-Ups

12 Pull-Ups

15/10 Calories of Assault Bike

Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.

Fitness:

Every 2 minutes, for 12 minutes (3 sets) of:

*Station 1 – 5 Barbell Z-Press + 15 Banded Lat Pulldowns

*Station 2 – 5 Supinated-Grip Bent-Over Barbell Rows + 15 Tempo Push-Ups

Metcon:

Every 5 minutes, for 20 minutes (4 sets) for times:

10/7 Calories of Assault Bike

12 Toes to Bar or Hanging Leg Raises

9 Strict Handstand Push-Ups or 12 Dumbbell Push Presses

6 Strict Pull-Ups

10/7 Calories of Assault Bike

/

Wednesday, April 6 2022 
Performance Strength: 

  1. 15 minutes to build to a 1RM Snatch

  2. 20 minutes to build to a 1RM Deadlift

Fitness Strength: 4 Sets 

  1. 8-10 DB High Pulls

  2. 10-15 Hip Extensions or Superman’s

  3. 10 Banded Dead bugs

Metcon: AMRAP 10

25 Sit-ups

15 Russian KB Swings (Heavy)

/

Monday, April 4 2022

Performance

Strength: Every 90 seconds, for 12 minutes (8 sets) of:

1 Power Clean + 1 Front Squat

Begin set one at 60% and build to a heavy.

Metcon: AMRAP 12

3 Power Cleans 175/115

6 Strict Pull-Ups

9 Box Jumps 24/20


Fitness:

Strength: Every 2 minutes, for 12 minutes

1) Dead-Stop Bulgarian Split Squat + RDL x 6 reps each leg

2) Wall Sit x 90 seconds

Metcon: AMRAP 12

3 Strict Pull-Ups

12 Kettlebell Swings

6 Box Jumps (jump up, step down)

/

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

/

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

/

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




/

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

/

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