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Monday, March 11 2023

Metcon: Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

20 Alternating Cossack Squats with Kettlebell Goblet Hold

20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

30 Push-Ups

20 Alternating Dumbbell Snatches

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Monday, March 4 2024

Strength: Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep

Build to today’s heavy. If you’re feeling good, today is the day to push for a new 1-RM Clean & Jerk!

Metcon: 3RFT

20/15 Calorie Bike

10 Clean & Jerks 13/5/95

40 Double-Unders

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Friday, March 1 2024

Metcon: 24.1

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

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Thursday, February 29 2024

Metcon: For time

1000 Meter Row

immediately followed by…

21-15-9

Push Press

Pull-Ups

immediately followed by…

800 Meter Run

Strength: 2 Sets

Bulgarian Split Squat x 20 reps @ 1010(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)

Rest 60 seconds between legs, and 2-3 minutes between sets

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Monday, February 26 2024

Strength: Every 2 minutes, for 10 minutes (5 sets):

Bench Press x 5-6 reps

Followed by…

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x Max Reps @ 90% of today’s heaviest set

Metcon: Three sets for max reps:

90 seconds of the following…

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

Rest 30 seconds

90 seconds of the following…

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

Rest 30 seconds

90 seconds of the following…

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

Rest 30 seconds

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Thursday, February 22 2024

Strength: Every 3 minutes, for 12 minutes (4 sets):Bench Press x 6-8 reps

Metcon: Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 45 Double-unders

Minute 2 – 3-5 Strict Pull-ups

Minute 3 – 10 Hang Power Cleans 115/75

Minute 4 – 40-50 Flutter Kicks

Minute 5 – Rest

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Thursday, February 15 2023

Strength: Every 2 minutes, for 8 minutes (4 sets) of:Shoulder Press

*Set 1 – 3 reps @ 60-65%

Set 2 – 2 reps @ 70-75%

Set 3 – 1 rep @ 75-80%

Set 4 – 1 rep @ 80-85%

Followed by…

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

Shoulder Press x 1 rep

*Set 1 – 1 rep @ 90-93%

Set 2 – 1 rep @ 93-96%

Set 3 – 1 rep @ 96-99%

Set 4 – 1 rep @ 101-103%

Set 5 – 1 rep @ 101+%

Compare results to June 28, 2023.

Metcon:”Rowing Helen”

Three rounds for time of:

500m Row

21 Kettlebell Swings 53/35

12 Pull-Ups

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Friday, February 9 2023

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

Clean & Jerk

*Sets 1-2 – 2 reps @ 65-70%

*Sets 3-4 – 1 rep @ 75-80%

*Sets 5-6 – 1 rep @ 84-88%

*Sets 7-8 – 1 rep @ 92-96%

*Sets 9-10 – 1 rep @ 96+%

If you’re feeling good, aim for a new Clean & Jerk PR!

Metcon: Every 5 minutes, for 15 minutes (3 sets) for times:

400 Meter Run or 500m Row

10 Handstand Push-Ups

10 Ground to Overhead 135/95