Tuesday, April 6 2021

Strength: Deadlift

5 Sets of 5 reps

superset with…

12-15 Weighted Sit-ups

Metcon: EMOM 12

1) 12/9 Cal Bike

2) 200m Row/Ski

3) 20 Jumping Lunges

Monday, March 2 2026

Strength: 4 Sets

Push Jerk x 6-8 reps

superset: DB Rows x 16 reps

Rest 90 seconds

Metcon: AMRAP 8

12 Hang Power Cleans 95/65

24 Double-unders

12 Toes to Bar

Rest 2 minutes

AMRAP 8

12 Chest to Bar Pull-ups

24 Double-unders

12 Push-ups

Thursday,February 26 2026

Strength: 6 Sets

Back squat x 2-3 reps @ 85-90%

Superset: DB Row x 10 reps per side

Metcon: AMRAP 12

24 Double-unders

24 Abmat Sit-ups

24 Push-ups

24 Calories

Wednesday, February 25 2026

Strength: 6 Sets

Push Press x 3-5 reps

Superset: 45 second Plank or 12-15 Ab-roll outs

Metcon: AMRAP 16

8 Ring Dips

10 Box Jumps 24/20

12 DB Snatches 50/35

16 Wall Balls 20/14

Tuesday, February 24 2026

There will be no 5:30AM class. We will resume normal schedule starting at 6:30AM. Please wear a clean pair of shoes to class!

Strength: 6 Sets

Power Clean x 2 reps @ 75-80%

Metcon: 5RFT

200m Row/Ski

10 Power Cleans 155/105

10 Burpees

10 Toes to Bar

Monday, February 23 2026

We will be closed today due to the storm.

Friday, February 20 2026

Strength: Bench Press

5 Sets of 10

Superset with

20 Unbroken Russian KB Swings 70/50

Metcon: 4RFT

10/7 Cals

10 Push Press 115/75

10 Front Squats

Thursday, February 19 20226

Strength: 5 Sets

1 Clean Lift Off + 2 Power Clean

Start at 65% and climb

Metcon: AMRAP 18

5 HSPU

7 Hang Power Cleans 135/95 (climb each round)

9 Toes to Bar

200m Farmers Carry

Wednesday, February 18 2026

Strength: Every 2 minutes for 12 minutes

Back Squat x 3 reps

Metcon: For Time

60 Wall Balls 20/14

400m Run

30 Burpees to a target

20 Overhead Squats 135/95

Tuesday, February 17 2026

Strength: Every 2 minutes for 16 minutes;

10/7 Cal Bike

3 Deadlifts

Start at 60% and build to 80% over 8 sets

Metcon: AMRAP 5

5 Pull-ups

10 Back Squats 115/75

5 Pull-ups

10 Push Press

Rest 1 minute, repeat for 3 sets. Pick up where you left off the previous AMRAP

Monday, February 16 2026

In observance of Patriots’ Day, we will have an abbreviated schedule.

We will host Open Gym from 7:00–9:00 AM. No evening classes.

Suggested workout:

AMRAP 22

3 Box Jumps

6 DB Snatches

9 Burpees

12 Sit-ups

15 Push-ups

Friday, February 13 2026

Metcon: 2 Rounds:

EMOM 4

15/12 Cal Row/Ski/Bike

Into..

EMOM 4

10 Hang Power Cleans 135/95

Into..

EMOM 4

10 Toes to Bar

Into..

EMOM 4

10 DB Bench Press 50/35

Wednesday, February 11 2026

Strength: EMOM 16

Odd: 5 Jerks (off the ground)

Even: Pulling of your choice

1) 3-5 Muslce-ups

2) 5-10 Strict Pull-ups

3) 5 Weighted Pull-ups

4) 10-15 Kipping Pull-ups

Metcon: For Time

10-9-8-7-6-5-4-3-2-1

American KB Swings 53/35

Burpees

200m Run/Row/Ski

ADV: 70/53

Tuesday, February 10 2026

Strength: Every 3 minutes, for 15 minutes (5 sets of):

5 Deadlifts @ 60+%

Followed by…

3 Seated Box Jumps

Metcon: Every 4 minutes, for 12 minutes (3 sets of):

5 Power Snatches (95/65lbs)

10/7 Calorie Echo/Assault Bike

5 Power Snatches (95/65lbs)

Rx+ Loading = 135/95lbs

Monday, February 9 2026

Morning classes. Make sure to sign in on ZennPlanner.

Metcon: Every minute, on the minute, for 12 minutes (3 sets of):

Station 1: 12-15/9-12 Calorie Row

Station 2: 5 Thrusters + 5 Bar Facing Burpees (95/65lbs)

Station 3: 10 Pull-Ups + Max Double Unders

Station 4: Rest

At the 12:00 mark…

Two rounds for time of:

15/12 Calorie Row

5 Thrusters (95/65lbs)

5 Bar Facing Burpees

10 Pull-Ups

50 Double Unders

Cap = 20 Minute Mark

Strength:

Three sets of:

12-15 Stationary Dips

Rest 30-45 seconds

10-12 Ab Wheel Rollouts

Rest 30-45 seconds

12-15 Heel Elevated Narrow Stance Goblet Squats

Rest 30-45 seconds

Friday, February 6 2026

Strength: 5 Sets

Bench Press x 5 reps

Superset: DB 21’s

Metcon: For total time:

100 Double Unders

21 Bench Press (135/95lbs)

100 Double Unders

Rest 2 minutes, then…

75 Double Unders

15 Bench Press (185/125lbs)

75 Double Unders

Rest 2 minutes, then…

50 Double Unders

9 Bench Press (225/155lbs)

50 Double Unders

Goal = <15 Minutes (including rest)

Cap = 17 Minutes

Thursday, February 5 2026

Strength: 4 Sets

Front Squat x 3-4 reps

Metcon: TABATA

8 Rounds each of: 20 seconds on, 10 seconds off

1) Calorie Bike

2) Sit-ups

3) Calorie Row

4) Push-ups

Wednesday, February 4 2026

Strength: 5 Sets

2 Push Press + 1 Push Jerks

* climbing

Superset: Lateral Raises x 12-15 reps

Metcon: 3RFT

50 Double-under

30 Calories

20 Pull-ups

10 Push Jerks 135/95

Tuesday, February 3 2026

Strength: 4 Sets

Deadlift x 3-4 reps @ 80%

Metcon: Every 4 minutes, for 12 minutes (3 sets of):

10/7 Calorie Echo/Assault Bike

10 Power Snatches (95/65lbs)

10/7 Calorie Echo/Assault Bike

Monday, February 2 2026

Strength: Three sets of:

8 Back Squats @ 60+%

Rest 2-3 minutes between sets

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

500/450 Meter Row

25 Wall Balls 20/14

15 Power Cleans 115/75