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Thursday, August 3 2023

Metcon: Every 4 minutes, for 32 minutes (8 sets) for total load:

400 Meter Run

8 Shoulder to Overhead

The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets

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Wednesday, August 2 2023

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

Deadlift x 2 reps @ 75-80% of 1-RM

Make sure you pull the slack out of the bar and focus on proper mechanics. Perform the concentric as fast as possible.

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

30 Double-Unders

12 Dumbbell Burpee Deadlifts 50/35

12 Toes to Bar

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Tuesday, August 1 2023

“Cannonball Run”

For time:

800 Meter Run

40 Pull-Ups or 20 Strict Pull-Ups

40 Kettlebell Snatches 53/35 20 each arm)

40 Wall Ball Shots 20/14

800 Meter Burden Run with Wall Ball 20/14

40 Wall Ball Shots

40 Kettlebell Snatches (20 each arm)

40 Pull-Ups or 20 Strict Pull-Ups

800 Meter Run

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Monday, July 31 2023

Five sets of:

Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch

Rest as needed

Metcon: Every 4 minutes, for 16 minutes (4 sets) for times:

25/18 Calories of Assault Bike

10 Power Snatches 135/95

Each set should take no more than 3 minutes. The Assault Bike should be done in two minutes or less; please adjust the calories or loading to ensure that you get at least one minute of rest between sets.

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Monday, July 17 2023

There will be no 6:15pm class tonight.

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

Bench Press x 7 reps @ 67-73%

*If you were able to perform all sets and percentages (65-70%) last week then increase by 2-3%

Metcon:

Five rounds for time of:

40 Double-Unders

10 Push Presses 135/95

10 Toes to Bar

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Friday, July 14 2023

Strength: In 15 minutes build to today’s 3-RM…

Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

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

400 Meter Run

12 Thrusters 75/55

6 Bar Muscle-Ups

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Wednesday, July 12 2023

Metcon: In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:

25 Double Kettlebell Deadlifts 53/35

50-Foot Front-Racked Kettlebell Walking Lunges 53/35

100-Foot Double Kettlebell Overhead Carry 53/35

150-Foot Double Kettlebell Farmer’s Carry 53/35

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

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Tuesday, July 11 2023

Metcon: Every 8 minutes, for 40 minutes (5 sets) for calories:

800 Meter Run

20 Box Jump-Overs 24/20

10 Strict Handstand Push-Ups

Max Calories of Rowing

This is 40-consecutive minutes of movement. Your score will be the sum of the calories achieved rowing each set. Athletes may choose their strategy in terms of how hard to push the row, and in which sets…all that matters is total number of calories achieved over the course of the five sets.

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Wednesday, July 5 2023

Strength: In 15 minutes build to today’s 1-RM Dead-Stop Front Squat

Metcon:

“Fran Sandwich”

For time:

1000 Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)

Pull-Ups

immediately followed by…

800 Meter Run

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Monday, July 3 2023

Normal class hours Monday, July 3rd.

Tuesday, July 4th 9:00am only

Strength: Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

Metcon: Every minute, on the minute, for 15 minutes:

30 Double-Unders

3 Deadlifts

Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.

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Friday, June 30 2023

Strength: Deadlift

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 reps

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

Metcon: Complete as many rounds and reps as possible in 10 minutes of:

40 Double-Unders

20 Alternating Pistols

10 Burpee Box Jump-Overs 24/20

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Monday, June 26 2023

Strength: Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

Metcon:

“AB-3”

For max calories:

3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

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Thursday, June 22 2023

Strength: 4 Sets

Barbell Hip Thrusts x 8 reps

immediately followed by…

Barbell Hip Thrust Iso-Hold x 15-30 seconds

(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

Rest 2 minutes

Metcon:

For time

100 Double-Unders

75 Single-Kettlebell Deadlifts (70/53 – or heavier if you have it)

50 Goblet Walking Lunges with DB/KB

25 Dumbbell Box Step-ups