Tuesday, April 28 2026

Mobility

Skill Work

Metcon: For Time

60 Box Jumps 24/20

400m Run

60 Push-ups

20 Ring Dips or 8/6 Muscle-ups

Monday, April 27 2026

Strength: 5 Sets

Back Squat

Set 1: 65% x 5 reps

Set 2: 75% x 5 reps

Set 3: 85% x 3-5 reps

Set 4: 90% x 2-3 reps

Set 5: 95% + x 1-2 reps

Metcon: EMOM 12

1) 12/9 Cal Bike

2) 12 Front Rack Lunges

3) 10 Toes to Bar

At 12:00 , complete 2 Rounds For Time

12/9 Cal Bike

12 Front Rack Lunges

10 Toes to Bar

Friday, April 24 2026

Strength: 4 Sets

Bench Press x 3-4 reps

Superset: your choice

Metcon: For Time

15-12-9-6-3

Thrusters 95/65

Toes to Bar

Thursday, April 23 2026

Strength: 4 Sets

Deadlift x 3 reps @ 85% across

Superset: 30 second static hold on rings

Metcon: For Time 

500m Row/Ski or 400m Run

into…

8 Rounds

8 Burpees

8 Deadlifts 185/135

into…

500m Row/Ski or 400m Run

Wednesday, April 22 2026

Metcon: 0:00-12:00

EMOM 12

1) Nose to Wall Shoulder Taps x 20 reps

2) Weighted V-Ups x 10-12 reps

3) 6-8 Strict Pull-ups

12:00-33:00

EMOM 21

1) 10/7 Cal Bike

2) 10 Pull-ups

3) 10 Push Press 115/75

Strength: 6 Sets

Back Squat

Set 1: 65% x 5 reps

Set 2: 70% x 5 reps

Set 3: 75% x 5 reps

Set 4: 80% x 3 reps

Set 5: 85-90% x 2-3 reps

Set 6: 65% x Max reps

Metcon: 3RFT 

50 Double-unders

10 Power Cleans 135/95

50 Double-unders

10 Front Squats

Patriots’s Day Schedule 🇺🇸

In observance of Patriot’s Day, We will only have class at 4:15.

Hope to see many of you there!

Patriots’ Day schedule update 🇺🇸

All classes are canceled tomorrow. The gym will only be open from 4:15 PM onward.

See you then!

Friday, April 17 2026

Strength: 3 Sets

Barbell Row x 10-12 reps

into…

Glute Bridge DB Bench Press x 5 reps per side (10 per side )

Metcon: AMRAP 12

3 Ring Dips

6 Push-ups

9 American KB Swings 53/35

12 Cals

Thursday, April 16 2026

Strength: 3 Sets

Deadlift x 3 reps @ 75-80% of 3RM

Superset: Strict Pull-ups x 5-10 reps + 10 Reverse Snow Angels

Metcon: AMRAP 18

15/12 Cal Bike/Ski or 20/18 Cal Row

10 Deadlifts 275/185

15 Pull-ups

10 Burpees

Wednesday, April 15 2026

Strength: 4 Sets

Push Jerk x 2 reps @75-85%

Metcon: 4RFT

400m Run

10 Push Jerks 155/105

12 Box Jumps 24/20

Tuesday, April 14 2026

Strength: 6 Sets

Back Squat x 5 reps

Set 1: 65%

Set 2: 70%

Set 3: 75%

Set 4: 80%

Set 5: 80-85%

Set 6: 70% x Max reps

Metcon: 4RFT

20 KB Swings 53/35

15 Toes to Bar

40 Double-unders

Monday, April 12 2026

Strength: Power or Squat Clean

4 Sets

Set 1) 3 reps @ 65%

Set 2) 3 reps @ 75%

Set 3) 3 reps @85%

Set 4: Clean Complex @ 65% : 1 Power Clean+ 1 Hang Squat+ 2 Front Squats

Metcon: For Time

21 Hang Power Cleans 115/75

21 Front Squat

400m Run

15 Hang Power Cleans

15 Front Squat

400m Run

9 Hang Power Cleans

9 Front Squat

400m Run

Friday, April 10 2026

Strength: 3-4 Sets (20 minutes)

8-10 DB Bench/Floor Press

8-10 Single Arm DB Row’s per side

10-12 Banded Tricep Push Downs

10-12 Barbell Curls

Metcon: Tabata

8 Rounds

20 Seconds on, 10 seconds off

Max Cal Assault Bike

8 Rounds

20 Seconds on, 10 seconds off

Toes to bar

8 Rounds

20 Seconds on, 10 seconds off

Heel Elevated Goblet Squats

8 Rounds

20 Seconds on, 10 seconds off

DB Hang Power Cleans 50/35

Thursday, April 9 2026

Strength 1: Jerk

60% x 5 reps

70% x 5 reps

80% x 5 reps

Strength 2: Push Press

3 Sets of 5 reps

1 Set of Max reps til failure @ 50%

Metcon: AMRAP 20

18/14 Cal Row

10 Push Press 95/65

15/12 Cal Bike

10 SDHP

Wednesday, April 8 2026

Strength: EMOM 8 Max Reps

1. Alt. V-Ups

2. Reverse Sit-ups

Metcon: Every 5 minutes for 20 minutes…

400m Run

21 American KB Swings 53/35

12 Toes to Bar

Score: Slowest round

Tuesday, April 7 2026

Strength: Back Squat

75% x 5 reps

85% x 3 reps

95% x 1 rep

Metcon: AMRAP 2

12/9 Cal Bike

8 Deadlifts 225/155

Max Burpees over the bar in remaining time

Rest 1 minute, repeat for 5 Sets Total

Monday, April 6 2026

Strength: Power or Squat Clean

4 Sets of 3 reps @65% (focus on speed under the bar)

then…

EMOM 10

Clean + Jerk x 2 reps climbing

Metcon: For Time

60 Pull-ups

50 Push-ups

400m Run

30 Cal Row/Ski

20 Ring Dips

10 Double DB Snatches 50/35

*15:00-18:00 minute time target

Friday, April 3 2026

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

Thursday, April 2 2026

Strength: Bench Press

6 Sets of 3 reps

superset: DB Rows x 10 reps

Metcon: EMOM 15

1) Bench Press x 6-8 reps

2) 12/9 Cal Bike

3) 10 Box Jumps 24/20