Friday, March 17 2023
Strength: 3-4 Sets
12-15 Barbell Curl
Into….
12-15 DB Skull Crushers
Into…
12-15 Weighted Sit-Ups
Metcon: EMOM 15
Bench Press x 5 reps
10 Alt. DB Snatches
200m Run or 200m Ski
Tuesday, March 14 2023
We will be closed for evening classes due to the storm.
Strength: Every minute, on minute, for 12 minutes
High Hang Power Snatch x 3 reps
Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension, and receiving the barbell overhead in a stable, balanced position.
Metcon: Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches 135/95
14 Toes to Bar
Thursday, March 9 2023
Metcon: For time
1000 Meter Row
100-Foot Double Kettlebell Walking Lunges 53/35
Strength: 5 sets for max reps:
Bodyweight Bench Press
Rest 20 seconds
Strict Pull-Ups
Rest 3 minutes
If you are currently unable to complete at least 10 reps of either movement in your first set, please customize the loading or add assistance to ensure at least 10-12 reps of each in the first set.
Wednesday, March 8 2023
Strength: Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean
Metcon: Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM
Tuesday, March 7 2023
Strength: Five sets of:
Front Squat x 3-4 reps
(load as heavy as possible, if you get the fourth rep, increase load)
Rest 30 seconds
Seated External Rotation x 6-8 per side
Rest 2 minutes
Metcon: For time
2 Minutes Max Calories
20 Thrusters 95/65
30 Chest-to-Bar Pull-Ups
20 Thrusters
2 Minutes Max Calories
Wednesday, March 1 2023
Strength: Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 6-7 reps (around 80% of your 1-RM Deadlift)
Station 2 – DB Floor Press x 12-15 reps
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps
Metcon: 3RFT
25/ 18 Cal Bike or 30/25 Cal Row
6 Wall Walk
12 Front Rack Lunges 135/95
Tuesday, February 28 2023
**Evening classes will 4:15pm and 5:15pm. **
Please wear a separate pair of shoes to the gym to avoid tracking in snow and salt.
Our 50 Swings Challenge starts tomorrow. Make sure to sign up!
Strength: Every 2 minutes, for 16 minutes (8 sets) of: Muscle Snatch x 3 reps
Metcon: For time:
100 Double-Unders
30 Toes to Bar
20 Double Dumbbell Hang Snatches 50/35
10 Strict Handstand Push-Ups
20 Double Dumbbell Hang Snatches
30 Toes to Bar
100 Double-Unders
Home Metcon: 3 Sets For Times
100 Jumping Jacks
45 Air Squats
30 V-Ups
20 Hand Release Push-ups
10 Strict HSPU or Pike Press
Rest 3 minutes, then repeat. Score each round individually.
Thursday, February 23 2023
Please check the website/social media in the morning for class updates due to snow/ice.
Strength: 5 Sets
1 Tempo Front Squat @ 32X1 + 3 Front Squats
Rest 30 seconds
Seated DB External Rotations x 6-8 reps
Rest 30 seconds
Build to the heaviest possible front squat complex.
Metcon: 4RFT
10 Strict Pull-Ups
40 Jumping Squats
20/15 Cals Any Machine
Wednesday, February 22 2023
*Set 1 – Strict Ring Dips x Max Unbroken Reps
Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps
Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps
Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps
Set 5 – Strict Ring Dips x 50% of Max Unbroken Reps
Set 6 – Strict Ring Dips x 40% of Max Unbroken Reps
Metcon:
Three sets for max calories/reps of:
2 Minutes of Cal Row
Rest 60 seconds
30 Seconds of DB or KB Push Press
30 Seconds of DB or KB Overhead Hold
Rest 2 minutes
Tuesday, February 14 2023
Strength: Every 2 minutes, for 20 minutes (10 sets) of: Split Jerk
Set 1 – 3 reps @ 65%
Set 2 – 3 reps @ 70%
Set 3 – 2 reps @ 75%
Set 4 – 2 rep @ 80%
Set 5 – 2 rep @ 84%
Set 6 – 1 rep @ 88%
Set 7 – 1 rep @ 92%
Set 8 – 1 rep @ 95%
Set 9 – 1 rep @ 98+%
Set 10 – 1 rep @ 101+%
Metcon: “Jackie”
For time:
1,000m Row
50 Thrusters 35/45 (do not drop empty barbells)
30 Pull-Ups