Thursday, May 2 2024
Strength: 3 Sets
12-15 Abroll-outs
21’s
12-15 Skull Crushers
12 Floor Wipers
Metcon: AMRAP 16
200m Run or Ski
10 Hang Power Cleans 115/75
8 Push Jerks
6 Burpess
Wednesday, May 1 2024
Strength: Every 2 minutes, for 16 minutes (8 sets):Back Squat
Set 1 – 5 reps @ 70-74% of 1-RM
Set 2 – 5 reps @ 75-79%
Set 3 – 3 reps @ 80-84%
Set 4 – 2 reps @ 85-89%
Set 5 – 2 reps @ 90-94%
Sets 6-8 – 1 rep @ 95+%
Metcon: Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20 Reverse Lunges
10 Toes to Bar
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.
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
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
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