Wednesday, June 11 2025

Strength: Take 15 minutes to build to today’s 2-RM Front Squat

Suggested loading:

Set 1 – 8 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 3 reps @ 70%

Set 4 – 2 reps @ 75%

Set 5 – 1-2 reps @ 80%

Set 6 – 1-2 reps @ 80-85%

Set 7 – 1-2 reps @ 85-90+% (New 2RM?)

Set 8 – 2 reps @ 95-95+% (New 2RM?)

Metcon: Complete as many rounds and reps as possible in 20 minutes of:

10 Toes to Bar*

25 Foot Dumbbell Walking Lunge (50/35lbs)**

50 Double Unders

25 Foot Dumbbell Walking Lunge (50/35lbs)

*Add 5 additional toes to bar every round, so in round 2 you’ll perform 15, and 20 in round .

Dumbbells may be held however the athlete would like.

Athletes may substitute GHD Sit-Ups, Heavy Rope, or Heavier Dumbbells to increase difficulty.

Tuesday, June 10 2025

Strength: In 15 minutes….

Build your a 1RM Jerk

Metcon: Every minute, on the minute, for 16 minutes (4 sets of):

Station 1: 60 Second Bike or Row @ Hard Effort

Station 2: 30 Seconds Max Reps of Bench Press

Station 3: 60 Second Bike or Row @ Hard Effort

Station 4: 30 Seconds Max Reps of KB Swings 53/35

Monday, June 9 2025

Strength: 8 Sets

Back Squat x 1 rep

Or

5 Sets

Back Squat x 6-8 reps

Superset: 10-12 Russian KB Swings (heavy)

Metcon: 5 RFT

400m Run

15 Front Squats 115/75

Friday, June 6 2025

Strength: 3 Sets

Curl x 10-12 reps

Superset: Plank x 45 seconds

Part 2: 3 Sets

Skull Crushers x 12-15 reps

Metcon: 4RFT
40/30 Calorie Row
50 Double-Unders
20 Single Arm Dumbbell Push Press* (50/35 lbs;10R/10L)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Time cap: 16:00
Goal: 12:00-13:00

Thursday, June 5 2025

Strength: 3 Sets

Arnold Press x 10 reps

Superset: Lateral Raises x 15 reps

Part 2: 3 Sets

Gorilla Row x 10 reps

Superset: 10 Plank Pull throughs or Ab roll outs

Metcon: AMRAP 12

200m Run

6 Pull-ups

8 Box Jumps 24/20

10 DB Hang Cleans

Tuesday, June 4 2025

Strength: 4 Sets

Back Squat x 6 reps @70%

Superset: 12 Walking Lunges with 2 DB’s

Metcon: 7RFT

7 Strict Handstand Push-Ups

7 Ring Dips

7 Kettlebell Swings 70/53

Goal < 10:00

Time Cap: 15:

Tuesday, June 3 2025

Strength: 4 Sets

Power Clean x 3 reps @70%

Metcon: Against an 18-minute running clock, complete:

800 Meter Run

Followed by as many rounds and reps as possible, of:

15 Wall Balls 20/14

15 Toes to Bar

30 Calorie Assault Bike

Goal: 4-6 Rounds

Monday, June 28 2025

Strength: 8 Sets

Bench x 1-2 reps

Superset: Weighted Pull-ups x 1 rep

Metcon: 10 RFT

3 Snatches 135/95

3 Bar Over Burpees

Friday, May 30 2025

Strength: 3 Sets

Deadlift x 3 reps @85%

Superset: Calf Raises x 10 reps

Metcon: EMOM 16

1. 5 Clean + Jerks 135/95

2. 10/7 Calories

Thursday, May 29 2025

Strength: 3 Sets

Bench Press x 6 reps

Superset: DB Row x 8 reps per side

Part 2: 3 Sets

Ring Dips x 10 reps

Superset: Dumbbell Flys x 12 reps

Metcon: For Time

800 Meter Row/Run/Ski

50 Walking Lunges 70/53

40 Toes to Bar

Goal Time: <10 min

Time Cap: 13 min

Wednesday, May 28 2025

Strength: 4 Sets

Back Squat x 3 reps 85-90%

Superset: DB Romanian Deadlift x 6-8 reps

Part 2: 2 Sets

Walking Lunges x 10 reps

Metcon: For Time

2K Row or 1 Mile Run

Tuesday, May 27 2025

Strength: 4 Sets

Bench Press x 3 @ 85–90%

Superset : Pull-ups x 4 reps

Metcon: 4RFT

30 Calorie Bike

20 V-Ups

10 Deadlifts 175/125

Goal < 15 Minutes

Cap – 20 Minutes

Saturday, May 24 2025

Happy Memorial Day weekend!

Class Schedule: Saturday & Sunday 9:00am only.

We will be closed Monday.

Metcon: “Murph”

For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

Partition the pull-ups, push-ups, and squats as needed.

If you’ve got a 14/20-lb vest or body armor, wear it.

Friday, May 23 2025

Strength: 5 Sets

Deadlift x 3 reps @70-75%

Part 2: 3 Sets

Bulgarian Split Squat x 8 per Leg

Metcon: “Annie”

50-40-30-20-10

Double-unders

Sit-ups

Thursday, May 22 2025

Strength: 4 Sets

Close-grip Bench Press x 6-8 reps

Superset: Banded Tricep Push-downs x 20-25 reps

Part 2: 3 Sets

Push-ups (weighted or banded) x 12 reps

Superset: Arnold Press x 10 reps

Metcon: AMRAP 8

2 Ring Dips

4 Toes to Bar

6 Wall Balls 20/14

8 KB Swings

Wednesday, May 21 2025

Strength: Core

Metcon: Against a 90 seconds clock, for max reps, complete the following:

12 Chest-to-Bar Pull-Ups

12 Box Jumps (step down, no bounding)

Max Reps Wall Walks

Rest 90 seconds; repeat for a total of FIVE sets.

Tuesday, May 20 2025

Strength: 5 Sets

Back Squat x 4 reps @80%

Superset: Romanian Deadlifts x 8 reps

Part 2: 3 Sets

Reverse Lunges x 10 reps

Metcon: Two sets for max reps of:
Against a 6 minute running clock,
Bike 2000 Meters (Assault Bike, Echo Bike or Bike Erg can be used here)
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)

REST 4 MINUTES BETWEEN SETS

Monday, May 12 2025

Strength: 5 Sets

Bench Press x 4 reps @ 80%

Superset: Weighted Pull-ups x 5 reps

Part 2: 3 Sets

Weighted Sit-ups x 12 reps

Superset: DB Row x 8 reps

Metcon: 4RFT

300/250 Meter Row/Run

12 Burpees over the Barbell

9 Snatches 115/75

Goal < 12 Minutes

Time Cap – 15 Minutes

Friday, May 16 2025

Strength: 4 Sets

Pause Front Squats x 4 reps

Superset: Push-ups x 12 reps (weighted or banded)

Part 2: 3 Sets

Bulgarian Split Squat x 8/Leg

Metcon: AMRAP 10

2 Clean + Jerks 135/95

4 Pull-ups

6 Push-ups

8 Toes to Bar

200m Run/Row/Ski

Thursday, May 15 2025

Strength: 4 Sets

Bench Press x 8 reps

Superset: DB Row x 10 reps

Part 2: 3 Sets

Dips x 10-12 reps

Superset: Lateral Raises x 12-15 reps

Metcon: EMOM 15

Minute 1 – 10 Double Dumbbell Box Step-Overs (50/35 lbs to 24/20”); (goal is 30-45 seconds here)

Minute 2 – 12/8 Calorie Assault Bike

Minute 3 – 14 Double Dumbbell Walking Lunges 50/35

Minute 4 – 12/8 Calorie Row

Minute 5 – 15 Heavy Kettlebell Swings