Tuesday, October 25 2022

New Cycle

Strength: Back Squat

6 Sets of 6 reps @ 65%

Superset: Single Leg Deadlift x 6-8 reps per side

Metcon: 2 RFT

25/18 Cal Bike or 302/25 Cal Row

400m Run

25 OHS 95/65

Monday, October 17 2022

Strength: 4 Sets

Jerk x 3 reps @ 80%+10-15lbs

Metcon: EMOM 21

1. 15/12 Cal Bike

2. 20 Jumping Lunges

3. 200/150m Row/Ski

Friday, October 14 2022

Strength: 4 Sets

Bench Press x 5 reps (3 seconds down, 2 second pause at the bottom)

Superset: Strict Chin-ups x 5-10 reps

Metcon: AMRAP 15

1,000 Row/Ski

50 American KB Swings 53/35

30 Wall Balls 20/14

15 HSPU

Tuesday, October 11 2022

Strength: 4 Sets

Back Squat x 2-3 reps @80% + 30-40lbs

Metcon: For Time

21-15-9

Calories

Thrusters 95/65

Monday, October 10 2022

Strength: 4 Sets

Strict Press x 5 reps

Metcon: For Time

10-20-30-40-50

Russian KB Swings

Double-unders

Sit-ups

Friday, October 7 2022

Strength: 3 Sets

Floor Wipers x 20 reps

into…

HSPU x 5-7 Strict or Deficit

Metcon: 2 Rounds For Time

400m Run

30 Alt. DB Snatches 50/35

400m

20 Single Arm Devil Press

400m Run

10 HSPU

Wednesday, October 5 2020

Strength: 5 Sets

Bench Press x 5 reps

superset: Weighted Sit-ups x 12-15

Metcon: 4RFT

20/15 Push-ups

15 Box Jumps 24/20

400m Row

Tuesday, October 4 2022

Strength: Back Squat

4 Sets of 3 @ 80% + 10-20lbs

Superset: Russian KB Swings x 12-15 (HEAVY)

Metcon: AMRAP 12

10/7 Cal Bike or 12/10 Row

12 Goblet Lunges 70/53

3 Muscle-ups (scale: 10 C2B Pull-ups)

Monday, October 3 2022

Strength: Squat Clean

4 Sets 2 reps @ 80% + 5-10lbs

Metcon: 3RFT

50 Double-unders

15 Hang Squat Cleans 95/65

Friday, September 30 2022

Strength: Front Squat

4 Sets of 3 @ 80%

Metcon: In 15 minute….

Buy In: 50/35 Cal Bike

in remaining time….  AMRAP

15 Wall Balls 20/14

15 KB Swings 53/35

5 Muscle-ups (Scale: 12 Ring Dips)

Thursday, September 29 2022

Strength: 5 Sets

Bench Press x 5 reps

Superset: 12-15 Alt. Bicep Curls per side

Metcon: AMRAP 12

6 Toes to Bar

6 Burpees

6 Alt. DB Snatches 50/35

Wednesday, September 28 2022

Strength: Back Squat

4 Sets of 3 @ 80%

Superset: Single Leg Deadlift x 6-8 per side

Metcon: AMRAP 18

200m Run

10 Back Squats 135/95 (from floor)

20 Cal Row/Ski

Thursday, September 22 2022

Strength: EMOM 20

1. 10/7 Cal Bike

2. Clean + Jerk x 1 rep

Metcon: AMRAP 15

10 Burpees

15 Toes to Bar

20 Russian KB Swings 70/53

Friday, July 15 2022

Strength: 5 Sets

1Power Snatch + 1 Hang Squat Snatch

Metcon: For Time

21-15-9

Power Snatch 95/65

42-30-18

Double-unders

400m Run

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

Thursday, June 23 2022

Strength: 3 Sets

Turkish Get-up x 3 reps per side

into…

Barbell Split Squat x 5 reps per side

Rest 90 seconds

Metcon: For Time

400m Run

30 Deadlifts 155/105

400m Run

30 Pull-ups

400m Run

30 Front Squats

400m Run

Tuesday, June 21 2022

Strength: Every 2 minutes for 20 minutes

10/7 Cal Bike

2 Clean + Jerks

*Climbing in weight

Metcon:5RFT

5 Devil Press 50/35

10 Toes to Bar

Monday, June 6 2022

Strength: 4-5 Sets of

Hip Thrusts x 10 reps

Immediately into..

Lateral Raises x 12-15 reps per side

Immediately into..

Bent Over Row x 8 reps

Metcon: AMRAP 15

8 Toes to Bar

8 Alt. DB Snatch 50/35

8 Push-ups

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)

Thursday, June 2 2022

Strength: Every 2:30 minutes for 6 rounds

200m Run

3 Snatches (climbing)

Metcon: For Time

30-20-10

American KB Swings 53/35

15 Pull-ups

30 Double-unders

Immediately into

10-20-30

American KB Swings 53/35

15 HSPU

30 Double-unders