Friday, June 13 2025
Strength: 4 Sets
12-15 Barbell Curls
Into…
Max Banded Push-downs
Metcon: AMRAP 15
200m Run
20 Jumping Lunges
10 Power Cleans 115/75
20 Push-ups
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
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.
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