/

Friday, August 28 2020 

Metcon: AMRAP 4 

8 Front Rack Lunges (step back) 95/65

8 High Pulls

Rest 2 minutes 

AMRAP 4 

Max Assault Bike Cals

Rest 2 minutes 

AMRAP 4 

Max Russian KB Swings 70/53

Rest 2 minutes 

AMRAP 4 

Max Cal Row 

Rest 2 minutes 

AMRAP 4 

8 Front Rack Lunges (step back) 95/65

8 High Pulls

Rest 2 minutes

AMRAP 4 

Max Double-unders

/

Thursday, August 27 2020 

Accessory Work: 

3 Rounds 

1 min. Hammer Curls 

1 min. Skull Crushers 

1 min. Alt. V-Ups 

Metcon: 10RFT

3 Hang Power Cleans 135/95

4 Thrusters 

5 Box Jump Overs 24/20 

The barbell movements should be a challenging weight. This workout is meant for heavy lifting not cardio!

/

Tuesday, August 25 2020 

Strength: Back Squat or Front Squat

*Build to a 5RM

In September we will be starting our 20 reps Squat Program! You will need to find a 5RM in order to figure out your starting weight. 

Metcon: AMRAP 12 

8 Wall Balls 20/14

8 American KB Swings 70/53

30 Double-unders

*Add 2 reps every round to the WB and KB 

/

Tuesday, August 18 2020 

Strength: Deadlift 

5 Sets of 5 reps 

Superset with 20 Banded Good Mornings 

Metcon: For Time

400m Run or 500m Row 

30 Deadlifts 155/105

15 HR Push-ups 

400m Run or 500m Row 

20 Deadlifts 

15 HR Push-ups 

400m Run or 500m Row 

10 Deadlifts 

15 HR Push-ups

/

Friday, August 14 2020 

Don’t forget to wear your red shirts!

Metcon: 4 Rounds 

AMRAP 3

500m Row/Ski 

Max reps Bench Press 135/95 (outside: Max Floor Press 50/35) 

Rest 1 minute 


Rest 3 minutes 

4 Rounds

AMRAP 3

400m Run 

Max reps Deadlifts 225/155 

Rest 1 minute 

Rest 3 minutes 

For Time: 

100 Seated Knee Tucks 

/

Thursday, August 13 2020 

Strength: Every 2 minutes for 14 minutes…. 

 Power Snatch + Hang Power Snatch *climbing 

Metcon: EMOM 16 

1)200m Run 

2)1 Round of “Fitness”

*Fitness = 7 Pull-ups + 8 Push-ups 

9 Wall Balls 20/14 (outside: 7 Barbell Rows, 8 Push-ups 

9 Thrusters) 

/

Monday, August 10 2020

Metcon: With a 12 minute running clock…. (0:00-12:00) 

Power Clean 

20 @ 50% 

15 @ 65% 

10 @ 75% 

5 @ 85%

Max @ 90% 

Rest 5 minutes 

17:00-35:00 (18 minutes to complete) 

For Time 

200/150 Cal Bike/Ski 

Or 

225/200 Cal Row 

*If you do not finish in the time cap. 1 Cal = 1 Burpee

/

Friday, August 7 2020
Don’t forget to wear your red shirts!

Friendly reminder! It is supposed to rain Saturday morning so I would sign up for indoor! I will be monitoring the waitlist so please add yourself if the class is full! 😀

Metcon: 0:00-9:00

2 Rounds

400m Run

400m Row/Ski or 0.8 Bike

10:00-17:00 AMRAP 7

7 KB Goblet Squats 53/35

7 Strict Pull-ups or KB Bent Over Rows

7 Alt. KB Snatches

18:00-27:00

2 Rounds

400m Run

400m Row/Ski or 0.8 Bike

/

Wednesday, August 5 2020 

Strength: DB Single Leg Romanian Deadlift 

5 Sets of 

Single Leg Romanian Deadlift 

x 15 reps 

Into…

20 Banded DB Glute Bridges 

Metcon: With a 25 minute running clock...

0:30 On, 0:30 Off

100/70 Cal Bike/Ski

In the remaining time.... AMRAP

14 Single Arm DB Thrusters 50/35 (WB inside)

14 Jumping Lunges 

14 Alt. V-Ups

/

Monday, August 3 2020 

Strength: Back Squat (inside) 

6 Sets of 3 rep climbing (4 second negative) 

Front Squat (outside) 

6 Sets of 3 rep climbing (4 second negative) 

Metcon: For Time 

600m Run (Town Hall Crosswalk) 

30 Back Squats 155/105 (from the ground) 

600m Run 

30 Front Squats

600m Run  

L3: 135/95

L2: 115/75

L1: 95/65