Wednesday, October 11 2023
Strength: 5 Sets
Jerk x 2 reps 80%
Superset: DB Lateral Raises x 12-15 reps
Metcon: As far as you can get in 14 minutes…
100m Sprint
6 Clean + Jerks 115/75
6 Box Jumps 24/20
Monday, October 2 2023
Strength: Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1
As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
Metcon: “Nitrous”
For time:
1000 Meter Row
50 Thrusters 95/65
Tuesday, September 27 2023
Strength: 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 @ 80%
*Set 6 – Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)
Metcon: EMOM 15
10/7 Cal Bike
200m Sprint
20 Jumping Lunges
Wednesday, September 20 2023
There will be no 6:15pm class. We apologize for any inconvenience.
Strength: Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps
*Sets 1-3 = @ 70% of 1-RM Jerk
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%
Metcon: Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push Presses 95/65
10 Chest-to-Bar Pull-Ups
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
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.
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
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
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
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.)
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.
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
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.
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