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Tuesday, September 19 2023

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

Back Squat

*Set 1 – 5 reps @ 70% of 1-RM

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

*Set 4 – 3 reps @ 85%

*Set 5 – 5 reps @ 78-80%

*Set 6 – 8 reps @ 73-75%

Metcon: For time

50 Calorie Row

50 Wall Balls 20/14

50 Bench Press 135/95

50 Wall Ball

50 Calorie Row

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Friday, September 8 2023

There will be no 5:15pm class. Only 4:15pm, we apologize for any inconvenience.

Metcon: 4 RFT

500 Meter Row
3 Snatches or Power Cleans  @ 70-75% of 1-RM
400 Meter Run
3 Snatches or Power Cleans  @ 70-75% of 1-RM

We tested new 1-RM Snatch last week on, please use between 70-75% of the heaviest lift you were able to achieve then.

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Wednesday, September 6 2023

Strength: Every 2 minutes, for 24 minutes (8 sets):

Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101-105%

Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Compare your results to March 27, 2023.

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

50 Double-Unders

40-Foot Walking Lunges with Farmer’s Carry 53/35

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Tuesday, September 5 2023

Metcon: “Hard Labor”

Four sets for max reps:

90 Seconds of Rowing (for calories)

Rest 30 seconds

90 Seconds of Assault Bike (for calories)

Rest 30 seconds

90 Seconds of Kettlebell Snatch 53/35

Rest 30 seconds

90 Seconds of Goblet Squats 53/35

Rest 30 seconds

90 Seconds of Burpee Pull-Ups

Rest 30 seconds

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Thursday, August 31 2023

Strength: Every 90 seconds, for 9 minutes (6 sets):

Bench Press x 1 rep @ 90-95%

Metcon: Three sets for max reps:

90 seconds of the following…

7 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

7 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…

7 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds

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Wednesday, August 30 2023

Strength: Take 20 minutes to build to a 1-RM Front 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+%

Compare results to April 24, 2023.

Metcon: Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)

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Tuesday, August 29 2023

Metcon: Every 5 minutes, for 40 minutes (4 sets of each) for time of:

*Station 1:

1000 Meter Row or Ski or 2000 Meter Bike Erg

*Station 2:

Four rounds for time of:

3 Wall Walks

12 Kettlebell Swings

Note your times for each of the 8 sets, then sum them for a total overall working time. Goal is to have the lowest total working time.

COACHES – Please inform your group that Wednesday will be a 1-RM Front Squat day BEFORE they start this workout. Please educate them that if they went for a 1-RM snatch on Monday, and plan to hit a 1-RM front squat on Wednesday, they should be treating Tuesday as an aerobic flush.

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Monday, August 28 2023

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

Snatch x 1 rep

*Set 1 = 2 reps @ 70%

*Set 2 = 1 rep @ 75%

*Set 3 = 1 rep @ 80%

*Set 4 = 1 rep @ 85%

*Set 5 = 1 rep @ 88%

*Set 6 = 1 rep @ 91%

*Set 7 = 1 rep @ 94%

*Set 8 = 1 rep @ 97%

*Set 9 = 1 rep @ 99% or more

*Set 10 = 1 rep @ 101% or more

Compare your results to May 1, 2023.

Metcon:

“Nancy”

Five rounds for time of:

Run 400 Meters

15 Overhead Squats

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Wednesday, August 23 2023

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps

Interval 2 – Wall Climb x 4 reps

Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps

Interval 4 – Ring Dips (with or without scaling option) x 12 reps

Metcon:

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.

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Tuesday, August 22 2023

Strength: Every 3 minutes, for 21 minutes (7 sets):

Deadlift

*Set 1 – 6 reps @ 60%

*Set 2 – 4 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 1 reps @ 80%

*Set 5 – 1 rep @ 80-84%

*Set 6 – 1 rep @ 84-87%

*Set 7 – 1 rep @ 87-90%

Metcon:

Three rounds for time of:

400 Meter Run

12 Toes to Bar

12 Left Arm Kettlebell Snatches (24/16 kg)

12 Right Arm Kettlebell Snatches 53/35

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Monday, August 21 2023

Metcon: Every 90 seconds, for 30 minutes (5 sets) of:

Station 1 – 20/15 Calories of Rowing

Station 2 – 5 Burpee Box Jump-Overs + 8 Strict Pull-Ups

Station 3 – 20 Wall Ball Shots 20/14

Station 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer’s Carry 53/35

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Tuesday, August 15 2023

Strength: Bench Press

*Set 1: 4 reps @ 65%

*Set 2: 3 reps @ 75%

*Set 3: 2 reps @ 85%

*Set 4: 1 rep @ 90-95%

*Set 5: MAX REPS @ 75%

Rest exactly 2 minutes between sets.

Metcon: Every minute, on the minute, for 20 minutes (5 sets):

Station 4 – 40 Double-Unders

Station 3 – 20 Push-Ups

Station 1 – 15/10 Calories of Assault Bike

Station 2 – 5 Wall Walks

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Thursday, August 10 2023

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

Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.

Metcon:

For time:

60 Calories of Rowing

30 Ground to Overhead 135/95

15 Toes to Bar

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

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Friday, August 4 2023

Strength: Every 2 minutes, for 12 minutes (6 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

*Set 6 – 1 rep @ 90%

Metcon:

“Deceit”

For time:

1000 Meter Row

100-Foot Double Kettlebell Overhead Walking Lunges 53/35

Compare results to March 8, 2023.