Monday, June 27 2022
Strength: 4-5 Sets
2 Hang Power Cleans + 2 Front Squats + 2 Jerks
Metcon: AMRAP 18
15 Cals
12 Toes to Bar
9 Power Cleans 135/95
6 Thrusters
Friday, June 3 2022
The gym will be closed tonight due to a plumbing issue. We will be open tomorrow for normal hours.
Strength: 3 Sets
Bench Press x 6 reps
Into…
30 second side plank right side
Into….
30 second side plank left side
Metcon: 3RFT
15 Cals
10 DB Hang Power Cleans 50/35
5 Devil Press (No dropping the DB from OH)
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
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