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Tuesday, April 23 2024

Strength: Every 2:30, for 15 minutes (6 sets) of: Deadlift x 5 reps @ 75-85%

Metcon: Against a 3-minute running clock…

30/22 Calorie Bike

Max Reps of Double-Unders

Rest 3 minutes, and repeat for a total of 3 sets. Note total number of double-unders completed in each set, and then sum them for your total score.

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Monday, April 22 2024

Strength: Every 2 minutes, for 6 minutes (3 sets): High Hang Clean x 1 rep @ 70+%

followed by…

Every 2 minutes, for 6 minutes (3 sets): Hang Clean x 1 rep @ 80+%

followed by…

Every 2 minutes, for 6 minutes (3 sets): Hang Clean x 1 rep @ 90-95%

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

4 Wall Walks

12 Alternating Dumbbell Snatches 50/35

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Wednesday, April 17 2024

Strength: Every 2 minutes, for 14 minutes (7 sets):Back Squat

Set 1 – 5 reps @ 55%

Set 2 – 5 reps @ 65%

Set 3 – 3 reps @ 75%

Set 4 – 2 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 6 reps @ 80-85%

Set 7 – 8-10 reps @ 70-75%

Metcon: AMRAP 12

3 Strict Pull-Ups

12 Abmat Sit-up

24 Double-unders

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Thursday, April 11 2024

Strength: 4 Sets

Bulgarian Split Squat x 8 reps each leg

Rest 45 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps Rest 60 seconds

Metcon: For time:

1000 Meter Row

75 Wall Balls 20/14

30 Front Rack KB Lunges

75 Air Squats

1000 Meter Row or Run

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Thursday, April 4 2024

We will be OPEN for evening classes! Please have a clean pair of shoes!

Strength: Every 90 seconds, for 12 minutes (8 sets):

Push Press + Power Jerk

*Sets 1-2 = 55-60% of 1-RM Push Press

*Sets 3-4 = 65-70%

*Sets 5-6 = 70-75%

*Sets 7-8 = 80-85%

Metcon: Every 5 minutes, for 20 minutes (4 sets) for times:

15/10 Calorie Bike

12 Toes to Bar

9 Handstand Push-Ups

12 Pull-Ups

15/10 Calorie Bike

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Wednesday , March 27 2024

Strength: Three sets

5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift

Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the five reps with the pause, perform 5 deadlifts at a tempo of your choosing.

Metcon: Three rounds for time:

750 Meter Row or Ski or 1500 Meter Bike Erg

20 Alternating Dumbbell Snatches 50/35

10 Dumbbell Box Step-Overs 50/35

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Wednesday, March 20 2024

Strength: Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:

Station 1 – Bench Press x 6 reps @ 85% of 1-RM

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Metcon: For time

100 Double-Unders

50 Dumbbell Push Presses 50/35

50 Dumbbell Push-Ups (hands on DB handles)

50 Dumbbell Push Presses 50/35

100 Double-Unders

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Tuesday, March 12 2024

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

Set 1 – 5 reps @ 55%

Set 2 – 5 reps @ 65%

Set 3 – 3 reps @ 75%

Set 4 – 10 reps @ 70%

Set 5 – 8 reps @ 65%

Metcon: Every minute, on the minute, for 4 minutes for max reps or calories:

Station 1 – 30 seconds of Assault Bike

Station 2 – 30 seconds of Kettlebell Front Squats

Station 3 – 30 seconds of KB Swings

Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets) for times of: Number of calories completed during 30 second max effort. Number of Kettlebell Front Squats completed during 30 second max effort. Number of Kettlebell swings completed during 30 second max effort