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Wednesday, July 22 2020

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+%

Compare results to June 26, 2023.

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.

Compare results to June 26, 2023.

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Tuesday, October 31 2023

Happy Halloween!

Metcon: EMOM 10

2 Power Cleans + 2 Push Jerks

*climbing in weight or one challenging weight the whole time

Rest 3 minutes

10 Minutes to get as far as possible….

1 Mile Run

200 Double-unders

Rest 3 minutes

AMRAP 10

10 High Pulls 95/65

10 HR Push-ups

10 Bent Over Rows

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Thursday, October 12 2024

Strength: Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

Metcon: Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches 135/95
14 Toes to Bar

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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

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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

  1. 10/7 Cal Bike

  2. 200m Sprint

  3. 20 Jumping Lunges

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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