/

Wednesday, June 1 2022

Strength: Back Squat

10 Reps @ 50%

8 Reps @ 60%

6 Reps @ 65%

4 Reps @ 70%

Superset with Single Leg Deadlift

4 Sets of 6 Per Leg

Metcon: 5 Rounds of 2 minute AMRAP

10/7 Cal Bike or 12/10 Cal Row

10 Toes to Bar

Max Front Squats 185/135

Rest 90 seconds between rounds

/

Monday, May 30 2022

Happy Memorial Day!

8 & 9am classes only.

Strength: 4 Sets

Deadlifts x 5 reps 70-75%

Into…

12/9 Cal Bike

Into…

Banded Lat Pull-Downs x15-20 reps

Metcon: AMRAP 15

Toes to Bar x 10 reps

Power Cleans 185/125 x 5 reps

Cals Any Machine x 10 Cals

/

Tuesday, May 24 2022

Strength: 6 Sets
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

Metcon: Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Thrusters 115/75

Fitness

Strength:Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1 Tempo
Station 2 – Supine Ring Rows x 8-10 reps @ 21X1 Tempo
Station 3 – Prone Swimmers x 5 reps @ 4040 Tempo
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds

Metcon: Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Dumbbell Thrusters

/


Monday, May 23 2022

Strength: Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps

Every 90 seconds, for 15 minutes (10 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%

Metcon: AMRAP 12
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press 50/35

Fitness

Strength: Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Frog Pumps x 20-25 reps @ 1011
(focus on maximal contraction of your glutes during each hold at the top)
Station 3 – Zottman Curls x 10 reps @ 3030
Station 4 – Alternating Single-Leg V-Ups x 30-40 reps

Metcon: AMRAP 12
30 Lateral Parallette Jump-Overs
12 Dumbbell Bench Press
100 Meter Dumbbell Farmer’s Carry

/

Friday, May 20 2022

Strength:  4 Sets

Seated DB Strict Press x 5 reps

Into…

Weighted Sit-ups x 15 reps

Into…

30-45 Second Handstand Hold

Performance Metcon:

For Time

15-12-9-6

HSPU

30-24-18-12

American KB Swings 53/35

60-48-36-24

Double- Unders

For Time

15-12-9-6

Pike Press

30-24-18-12

American KB Swings

60-48-36-24

Plate Hops

/

Thursday, May 19 2022

Strength: 3 Sets

Bench Press x 5

Superset: Single Romanian Deadlift x 6 reps per side

Performance:

Metcon: EMOM 15

1)200/150m Row/Ski

  1. 20 Wall Balls 20/14

  2. 10 Deadlifts 225/155

Fitness: Metcon: EMOM 15

1)10/7 Cal Bike

  1. 15 Wall Balls

  2. 10 KB Deadlifts

/


Wednesday, May 11 2022

Performance 


Strength: 5 Sets 

Front Squat x 3.2.1 reps

(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)

Rest 2 minutes


Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the single at the end is a fight.


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

40 Double-Unders

20 Walking Lunges with Kettlebell Farmer’s Carry 53/35 

10 Strict Pull-Ups


Fitness


3 Sets 

Front-Foot Elevated Split Squat x 8 reps each @ 3111 Tempo 

Rest 30 seconds after each leg

Copenhagen Side Planks x 30-40 seconds each side

Rest 30 seconds after each leg



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

30 Lateral Parallette Jump-Overs

20 Walking Lunges with Kettlebell Farmer’s Carry

10 Strict Pull-Ups

/

Tuesday, May 10 2022

Coach Will is back from vacation!

Strength: Four sets of:

Incline Press x 6-8 reps

(sit on the floor and place a med ball under shoulder blades to create an incline; use either a barbell or dumbbells)

Rest 45 seconds

Single-Arm Dumbbell Row x 6-8 reps each

Rest 45 seconds

Metcon: Every 6 minutes, for 24 minutes (4 sets) for times of:

24/18 Calories of Rowing

12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; hold non-working arm DB in front rack; 6 each arm)

12 Toes to Bar

/


Monday, May 9 2022

Strength: Snatch

6 sets of 1 power snatch + 2 hang power snatches

Metcon: For time:

30 Dumbbell Thrusters (55/35 lb DBs)

30 Alternating Reverse Lunges with DB Farmer’s Carry

20 Dumbbell Thrusters

20 Alternating Reverse Lunges with DB Farmer’s Carry

10 Dumbbell Thrusters

10 Alternating Reverse Lunges with DB Farmer’s Carry

/

Wednesday, May 4 2022

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

Bench Press x 2 reps @ 88-92% of 1-RM

Metcon: Against a 3-minute running clock…

30/25 Cal Row/Ski

Max Reps of Double-Unders


Rest 3 minutes, and repeat for a total of 3 sets. Note the total number of double-unders completed in each set, and then sum them for your total score.

/

Tuesday, May 3 2022

Metcon: (40 Minute Cap)

2 Min Work: 1 Min Rest

In 2 minutes:

15|12 Calorie Bike*

Then

AMRAP Pull-ups

Complete until you reach

50 Reps

Once finished, you must rest until the start of the next 2 minute Interval.

In 2 minutes:

200m Run

Then

AMRAP Deadlifts 225|155

Complete until you reach

50 Reps

Once finished, you must rest until the start of the next 2 minute Interval.

In 2 minutes:

15 Burpee Lateral Jumps

Then

AMRAP Toes to Bar

Complete until you reach

50 Reps

/

Wednesday, April 27 2022

Strength: Every 90 seconds, for 15 minutes (10 sets):

Push Press + Push Jerk

*Sets 1-2 = 65-70% of 1-RM Push Press

*Sets 3-4 = 75-80%

*Sets 5-6 = 83-86%

*Sets 7-8 = 88-90%

*Sets 9-10 = 90+%

Metcon: AMRAP 15

21 Cal Rowing, Ski Erg or Bike

15 Box Jumps (24/20

9 Handstand Push-Ups

Fitness

Strength: 3 Sets

Landmine Press x 8-10 reps (Left Arm)

Rest 30 seconds

Landmine Press x 8-10 reps (Right Arm)

Rest 30 seconds

Alternating Bent-Over Kettlebell Row x 10-12 reps

Rest 60 seconds


Metcon: AMRAP 15

21 CalRowing, Ski Erg or Bike

15 Dumbbell Push Presses

9 Dumbbell Box Step-Overs

/


Tuesday, April 26 2022

Performance 


Strength: 

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

Deadlift x 3 reps @ 85% of 1-RM

Metcon: For time:

800 Meter Run

50 Chest-to-Bar Pull-Ups

800 Meter Run


Fitness 

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

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Tempo 

Station 2 – Hollow Hold or Rocks x 45-60 seconds

Station 3 – Strict Pull-Ups x 8-10 reps 

Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm


Metcon: For Time

800 Meter Run

60 Kettlebell Swings

800 Meter Run