Wednesday, December 27 2023

Metcon: Every 5 minutes for 30 minutes

10 Strict Pull-ups

15 Toes to Bar

20 Push-ups

25 Wall Balls 20/14

12 Day’s of Christmas

1 Deadlift 95/65

2 Hang Power Cleans

3 Front Squats

4 Strict Press

5 Back Squats

6 Push Press

7 Sumo Deadlift High Pulls

8 Squat Cleans

9 Push Jerks

10 Hang Power Snatches

11 Front Rack Lunges

12 Thrusters

** Make sure to sign-up on zennplanner! **

Monday, December 18 2023

Strength: Split or Push Jerk

In 15 minutes built to a heavy triple

Superset with…

3. 5-7 Strict Pull-ups

Metcon: AMRAP 18

6 Push Jerks 115/75

7 Burpee Pull-ups

10 Alt. DB Snatches 50/35

250m Row/ Ski

Thursday, December 14 2023

Metcon: 30 minute running clock….

400m Run or 500m Row/Ski

10 Deadlifts 225/155

Right into…

Pull of your choice…

1. 15 Kipping Pull-ups

2. 10 Strict Pull-ups

3. 5 Muscle-ups

Wednesday, December 13 2023

Strength: Power Snatch

Part 1: 5-10 minutes to warm-up to 70% Part 2: EMOM 10

3 Power Snatches @70%

Metcon: Every 3 minutes for 18 minutes….

10 Jerks 115/75

10 American KB Swings 70/53

10 Wall Balls 20/14

10 HSPU or Seated DB Press

Tuesday, December 12 2023

Strength: Back Squat

20 reps unbroken

*This is week 1 of our 8 week squat cycle.

Metcon: AMRAP 15

50 Cal Row/Ski/Bike

40 Front Squats 75/55

30 Front Squats 95/65

Then in remaining time…… AMRAP

12 Alt. DB Snatches 50/35

8 Toes to Bar

You only do the 50,40,30 section 1 time and then it’s JUST the AMRAP of DB Snatches and toes to Bar.

Monday, December 11 2023

Metcon: 5 Round (20 minutes)

1 minute Max Bench Press 135/75 (floor press outside)

Into…

1 minute Max Cals (25-30 is the goal)

Rest 2 minutes

Rx+ 185/100

Metcon: 2 RFT

50 Russian KB Swings 53/35

50 Sit-ups (feets anchored to KB)

100 Double-unders

*12 Min Cap

Rx+: 70/53

Thursday, December 7 2023

Accessory Work:

3 Rounds

1 min. Hammer Curls

1 min. Skull Crushers

1 min. Alt. V-Ups

Metcon: 10RFT

3 Hang Power Cleans 135/95

4 Thrusters

5 Box Jump Overs 24/20

The barbell movements should be a challenging weight. This workout is meant for heavy lifting not cardio!

Wednesday, December 6 2023

Metcon: For Time

5 Rounds

10 Alt. DB Snatches 50/35

15 Pull-ups

Into…

800m Run or 1,000m Row

Into…

21-15-9

Single Arm DB Push Press 50/35

Burpees Over the DB

Push-ups

Tuesday, December 2023

Strength: Back Squat

*Build to a 5RM

We will be starting our 20 reps Squat Program! You will need to find a 5RM in order to figure out your starting weight.

Metcon: AMRAP 12

8 Wall Balls 20/14

8 American KB Swings 70/53

30 Double-unders

*Add 2 reps every round to the WB and KB

Monday, December 4 2023

There will be no 8:30am open gym today.

Metcon: EMOM 28

* 1. 5 Push Jerks (climbing)

* 2. 12 Toes to Bar

* 3. 12/9 Cal Bike or 15 Row

* 4) Rest

Wednesday, November 22 2023

Metcon: 35 minutes to finish…

90 Cals

80 Jumping Lunges

70 Cals

60 Front Rack Lunges 95/65

50 Cals

40 Front Squats 115/75

30 Cals

20 Back Squats 135/95

Tuesday, November 21 2023

Metcon: With a 12 minute running clock…. (0:00-12:00)

Power Clean

20 @ 50%

15 @ 65%

10 @ 75%

5 @ 85%

Max @ 90%

Metcon: AMRAP 18

15 Clean + Jerks 115/75

15 Toes to Bar

15 Bar Over Burpees

15 Wall Balls 20/14

Monday, November 20 2023

Holiday Schedule

Wednesday, Thanksgiving Eve: Morning classes only

Thursday: 8:00AM class!! Sign up required!!

Friday: Closed

Saturday: Normal schedule

Metcon: For Time

1,000m Row/Ski

50 KB Swings 53/35

50 Push-ups

800m Row/Ski

40 KB Swings 53/35

40 Push-ups

600m Row/Ski

30 KB Swings 53/35

30 Push-ups

400m Row/Ski

20 KB Swings 53/35

20 Push-ups

200m Row/Ski

10 KB Swings 53/35

10 Push-ups

Thursday, November 16 2023

Strength: 4 Sets

Lateral Raise x 12-15 per side

Into…

Strict Press x 12-15 reps

Into…

Strict Pull-ups x 7-10 reps

Rest 2 minute

Metcon: AMRAP 18

50-40-30-20-10

Double-Unders

Sit-Ups

25-20-15-10-5

Kipping Pull-ups

Wednesday, November 15 2023

Strength: “Death by Front Squats”

Every minute complete 5 Front Squats for as long as possible

Loading: 225/155 or 60% of 1RM

Metcon:

For Time: 40 seconds work, 20 seconds rest

Bike: 100/70 Cal

Ski: 100/70 Cal

Row: 150/140

Tuesday, November 14 2023

Strength: EMOM 12

1 Power Clean

1 Hang Squat Clean

1 Jerk

Metcon: 2 Sets For Time

40 Push-ups

20 Power Cleans 135/95

30 Toes to Bar (60 Sit-ups)

20 Power Cleans

40 Push-ups

Rest 2 minutes. Repeat

Monday, November 13 2023

Strength: Back Squat (inside)

6 Sets of 3 rep climbing (4 second negative)

Metcon: For Time

600m Run (Town Hall Crosswalk)

30 Back Squats 155/105 (from the ground)

600m Run

30 Front Squats

600m Run

L3: 135/95

L2: 115/75

L1: 95/65

Thursday,

Strength: 4 Sets

Bench Press x 3-5 reps

Superset: KB Skull Crushers

Metcon: “CF Games Open Event 22.2”

For Time:

1,2,3,4,5,6,7,8,9,10

Bar Facing Burpees

Deadlifts 225/155

Tuesday, November 7 2023

Strength: Back Squat

5 Sets of 3 reps (3 second pause at the bottom)

Superset:

20 Banded Abductors

Metcon: AMRAP 16

10 Pull-ups or 3 Muscle-ups

15/12 Cal Bike/Ski

20 Wall Balls 20/14