/

Thursday, June 19 2025

Strength: Bench Press

*Set 1 – 10 reps @ 50%

*Set 2 – 8 reps @ 60%

*Set 3 – 6 reps @ 65-70%

*Set 4 – 4 reps @ 70-75%

*Set 5 – 2 reps @ 75-80%

Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

Metcon: 5RFT

75 Double Unders

15 Bench Press 135/95

30/24 Calorie Row

15 KB Swings 53/35

Goal = <22 Minutes

Time Cap = 25 Minutes

/

Wednesday, June 18 2025

Strength: 5 Sets

Front Squat x 3-5 reps

Start at 65% and build to 85%

Metcon: Against a 2-minute clock, perform as many rounds and reps as possible of:

10 Bar-Facing Burpees

10 Front Squats 115/85

5 Bar-Facing Burpees

5 Bar Muscle-Ups

Rest 60 seconds between sets and repeat for FIVE total sets. Pick up where you left off on each round.

/

Tuesday, June 17 2025

Strength: Every minute, on the minute, for 12 minutes (4 sets of):

Station 1: 30 Seconds of Strict Pull-Ups

Station 2: 30-40 Second Hollow Hold

Station 3: 30 Seconds of Dips (Stationary or Ring)

*Please compare results to March 17, 2025.

Metcon: Against a 4-minute clock, complete as many calories as possible of:

400 Meter Run OR 500 Meter Row

Max Calories of Echo/Assault Bike, C2 Bike, Row OR Ski Erg in the remaining time.

No rest between sets and repeat for six (6) total sets (24 minutes).

/

Monday, June 16 2025

Strength: Take 15 minutes to build to today’s heavy, but technically sound, 1-RM Split Jerk

When the running clock reaches 15:00…

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

10 Push Press @ 40% of today’s 1-RM Jerk

Metcon: Complete as many rounds and reps as possible in 10 minutes of:

1 Power Clean (155/105lbs)

2 Box Jump Over (24/20″ – jump up, step down)

3 Toes to Bar

2 Power Cleans

4 Box Jump Overs (24/20″ – jump up, step down)

6 Toes to Bar

3 Power Cleans

6 Box Jump Overs (24/20″ – jump up, step down)

9 Toes to Bar

…etc. adding 1 rep to the power cleans, 2 reps to the box jump overs, and 3 reps to the toes to bar every round until the 10 minute mark.

/

Wednesday, June 12 2025

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

Station 1: 15 Russian Kettlebell Swings

Station 2: 6-8 Strict Pull-Ups (option to add weight)

Station 3: 10 Single-Arm Push Press (each arm)

Station 4: 100-Foot Front Rack Kettlebell Carry

Station 5: 30-45 Second Wall Sit

B.

Performance RX+

Against a 60 second clock, perform as many reps as possible of:

6 Burpee Box Jump-Overs

Max Calorie Echo/Assault Bike or Ski in the remaining time.

Rest 2 minutes between sets and repeat for SIX total sets (18 minutes).

/

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

/

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 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

/

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

/

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.