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Monday, December 8 2025

Strength: Every minute, on the minute, for 12 minutes (6 sets of):

Station 1: 4-6 Strict Pull-Ups*

Station 2: 10 Alternating Lunges or 10 Alternating Pistol Squats

*Add weight or bands for the pull-ups. Increase difficulty if you get 6.

Metcon: Every minute, on the minute, for 15 minutes (3 sets of):

Station 1: Max Reps Power Clean 135/95

Station 2: Max Reps Double Unders

Station 3: Max Reps Front Rack Lunges

Stations 4 and 5: Rest

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Friday, December 5 2025

Strength:

Every 2 minutes, for 12 minutes (6 sets of):

Split Jerk

Sets 1-3: 2 reps @ 55%

Sets 4-6: 1 rep @ 65%

*For ALL jerks today, pause for 2 seconds in the dip AND receiving position.

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

1-2-3-4-5-6-7-8-9-10 reps of:

Bar Facing Burpees

Shoulder to Overhead (115/85lbs)

Pull-Ups

*If you finish the round of 10, you start back at the round of 1 and continue until the 10 minutes is up.

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Thursday, December 4 2025

Strength: A)

Option 1:

Every minute, on the minute, for 12 minutes:

2 Banded Sumo Deadlifts @ 30-35% + Added Band Tension

Option 2:

Every minute, on the minute, for 12 minutes:

2 Banded Sumo Deadlifts @ 50-55% (no bands)

*Regardless of which option chosen, the goal of these pulls is to be as fast as possible!

Watch this videos prior to performing sumo’s!

Metcon: Against a 3 minute clock, complete as many reps as possible of:

500m Row/Ski

Max Double Unders, Crossovers, or Echo/Assault Bike in the remaining time.

At the 3:00 mark, rest 60 seconds, then…

Against a 3 minute clock, complete as many reps as possible of:

500m Row/Ski

Max Russian Kettlebell Swings (53/35lbs) in the remaining time.

At the 7:00 mark, rest 60 seconds, then repeat one more time, starting from the beginning!

Rx+ Loading:

70/53lbs

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Wednesday, December 3 2025

Metcon: Every 4 minutes, for 16 minutes (2 sets of):

Station 1: 20/15 Calorie Echo/Assault Bike SPRINT

Station 2: 20/15 Calorie Row SPRINT

Goal = <60 Seconds of Work/Set

B)

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

Station 1: See Saw Dumbbell Bench Press x 10 reps (each arm)

Station 2: 15 V-Ups

Station 3: 10-12 Tempo Ring Rows @ 21X2

Station 4: 8-10 Ab Wheel Rollouts

At the 16:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 9 minutes (3 sets of):

Station 1: 12-15 Dumbbell Overhead Triceps Extensions

Station 2: 12-15 Barbell Curls

Station 3: 30-45 Second Hollow Hold

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Tuesday, December 2 2025

We will be closed for evening classes due to the storm.

Strength: Front Squat

*Set 1 – 3 reps @ 65-70%

*Set 2 – 2 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 3 reps @ 70-75%

*Set 5 – 2 reps @ 80-85%

*Set 6 – 1 rep @ 90-95%

Rest 2 minutes between all sets

Metcon: Three rounds for time of:

200 Meter Run

15 Toes to Bar

10 Power Cleans (135/95lbs)

15 Toes to Bar

Rx+ Loading:

155/105lbs

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Tuesday, December 2 2025

Strength: Front Squat

*Set 1 – 3 reps @ 65-70%

*Set 2 – 2 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 3 reps @ 70-75%

*Set 5 – 2 reps @ 80-85%

*Set 6 – 1 rep @ 90-95%

Rest 2 minutes between all sets

Metcon: Three rounds for time of:

200 Meter Run

15 Toes to Bar

10 Power Cleans (135/95lbs)

15 Toes to Bar

Rx+ Loading:

155/105lbs

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Monday, December 1 2025

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

4 Bench Press @ 70-75%

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

15/12 Calorie Echo/Assault Bike OR Row

10 Stationary Dips

5 Burpee Box Jump Overs (24/20″ – step down)

10 Pull-Ups

Rx+ Movements:

-10 Chest to Bar Pull-Ups or 6 Bar Muscle Ups

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Monday, November 24 2025

Our gym will be open normal hours on Monday and Tuesday.

On Wednesday, we will be running morning classes only — no afternoon or evening sessions.

Thank you for your understanding and we’ll see you in the gym!

Metcon: In teams of 2, perform the following for time:

Four rounds of:

Partner 1: 400 Meter Run

Partner 2: 20 Wall Ball Shots + 20 V-Ups + 20 Push-Ups

*Partner’s may not switch stations until BOTH have finished their required work.

One round = both partners completing each station. Each partner will total 1600m of running, 80 wall balls, 80 v-ups, and 80 push-ups.

Cap = 35 Minutes

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Thursday, November 20 2025

Strength: Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

Rest 30 seconds

8-10 Tempo Single Arm Rows (each arm) @ 21X1

Rest 1-2 minutes

Metcon: As many reps as possible in 14 minutes….

6-7-8-9-10-12-14-16-18-20….

Calories

American KB Swings 53/35

Box Jumps 24/20

OPTIONAL ADDITIONAL ACCESSORIES

Three sets of:

12-15 Dumbbell Skull Crushers

Rest 30 seconds

12-15 Dumbbell Lateral Raises

Rest 1-2 minutes

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Wednesday, November 19 2025

Strength: Front Squat

*Set 1 – 3 reps @ 65-68%

*Set 2 – 2 reps @ 75-78%

*Set 3 – 1 rep @ 80-88%

*Set 4 – 3 reps @ 70-73%

*Set 5 – 2 reps @ 75-83%

*Set 6 – 1 rep @ 85-93%

Rest 2 minutes between all sets

Metcon: “Sage at 20”

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

20 Thrusters (135/95lbs)

20 Pull-Ups

20 Bar Facing Burpees

*The 135/95lbs barbell is very aggressive. Please adjust the weight to something that you could perform the 20 reps in 2-3 sets

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Monday, November 17 2025

Strength: Every 2 minutes, for 12 minutes (6 sets of):

3 Position Clean @ 60-65% of 1RM

*Mid Hang, Low Hang, Floor

*Can be performed as one unbroken complex, or you can reset prior to the rep from the floor.

Metcon: Complete as many rounds and reps as possible in 9 minutes of:

12 Alternating Dumbbell Snatches (50/35lbs)

4 Toes to Bar

12 Alternating Dumbbell Snatches

8 Toes to Bar

12 Alternating Dumbbell Snatches

12 Toes to Bar

…etc. adding 4 Toes to Bar to each round.

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Thursday, November 13 2025

Strength: Every 2 minutes, for 12 minutes (6 sets of):

Power Jerk

*Set 1 – 3 @ 65-70%

*Set 2 – 2-3 @ 75-80%

*Set 3 – 1-2 @ 80-85%

*Set 4 – 1 @ 85-90%

*Set 5 – 2-3 @ 75-80%

*Set 6 – Max Reps @ 70%

Metcon: For time:

50 Double Unders

10 Front Squats (135/95lbs)

Rest exactly 60 seconds, then…

40 Double Unders

8 Front Squats (155/105lbs)

Rest exactly 60 seconds, then…

30 Double Unders

6 Front Squats (185/125lbs)

Rest exactly 60 seconds, then…

30 Double Unders

6 Front Squats (225/155lbs)

Rest exactly 60 seconds, then…

10 Double Unders

2 Front Squats (245/165lbs)

*Barbell comes from the floor each time.

**Please adjust weights to something that could be performed unbroken, a suggestion would be…

10 @ 50% of 1RM Clean

8 @ 60% of 1RM Clean

6 @ 70% of 1RM Clean

4 @ 80% of 1RM Clean

2 @ 85-90% of 1RM Clean

Goal = <12 Minutes (including rest)

Cap = 15 Minutes

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Wednesday, November 12 2025

Strength: Deadlift

*Set 1 – 4 @ 65-75%

*Set 2 – 3 @ 75-80%

*Set 3 – 2 @ 80-85%

*Set 4 – 2 @ 85+%

*Set 5 – 2 @ 85+%

Rest 60 seconds after sets 1 and 2. Rest 2 minutes after sets 3, 4, and 5.

*If you’re looking for some more dedicated work to take your deadlift to the next level, check out the Total Strength program

Metcon: Every 2 minutes, for 16 minutes (4 sets of):

Station 1: 10/7 Calorie Echo/Assault Bike SPRINT

Station 2: 20 Banded Russian Kettlebell Swings (53/35lbs + band)