/

Tuesday, September 15 2020 

Strength: Back Squat (week 3 of 6) 

  1. Build to a heavy single (superset with

  2. 20 unbroken reps at 60% of 5RM + 10-20lbs 

Metcon: 3RFT

21 Push Press 95/65

65 Double-unders (adv, unbroken or start over) 

Rest 2 minutes after each round. 

*These rounds should be an all out effort each round. Make sure to EARN the rest

/

Monday, September 14 2020 

Quick reminder to everyone: whatever location (indoor or outdoor) you sign up for, you must go to that location. If we could have everyone inside I would, but we can’t right now. If spots open up during class and you would like to move that is allowed but please check with Coach Will first. 

In addition, we have moved 4 of the outdoor mats to be closer to the gym doors so it’s easier to bring out equipment and for Coach Will to coach both classes at the same time. With that being said, please use the parking spaces we have cleared in the front of the building (where Coach Will parks/front door is). 

Thank you!

Metcon: 5RFT

400m Run 

12 Deadlifts 155/105

9 Hang Power Cleans 

6 Jerks 

3 Burpees 

Rest 1 minute 

L3: 135/95

L2:115/75

L1: 95/65

/

Saturday, September 12 2020 

SWEAT: 10 minutes to get as far as possible…

10-20-30-40-50

Front Rack Lunge 75/55

Double-unders 

20-40-60-80-100 

Rest 3 minutes

10 minutes to get as far as possible…

150 Russian KB Swings 

EMOM: 5 Burpees 

Rest 3 minutes…

10 minutes to get as far as possible…

1,000m Run 

Then AMRAP remaining time 

5 Pull-ups 

10 Push-ups

15 Heel Elevated Goblet Squats

/

Wednesday, September 9 2020 

Strength: Back Squat 

Build to a heavy single

Then… drop to 60% + 5-10lbs for 20 unbroken reps

Metcon: AMRAP 3

3 Hang Power Cleans 135/95

6 Push-ups 

9 Air Squats 

Rest 1 minute, repeat for 5 sets 

ADV: climb in weight 

Round 2: 145/100

Round 3: 155/105

Round 4: 165/110 

Round 5: 175/115

L3: 115/75

L2: 95/65

L1: 75/55 

/

Friday, September 4 2020


Metcon: 30 minute running clock….

400m Run 

10 Deadlifts 225/155

Right into..

**Indoor: Pull of your choice…

  1. 1. 15 Kipping Pull-ups 

  2. 2. 10 Strict Pull-ups 

  3. 3. 5 Muscle-ups 

*Outdoor: You will pick out a number out of a hat, and whatever number you are assigned to you will go right into from the deadlifts…

Outdoor

  1. 1. 200m Farmers carry (53/35)

  2. 2. 15 Burpees

  3. 3. 20 DB Push Press (MUST be heavy!)

/

Wednesday, September 22020 

We will be indoors this morning because of the rain. Pleased reserve your spots

Strength: Back Rack Lunge 

20 minutes…..

10 Back Rack Lunges 

Into…

10 Hip Thrusts 

*keep doing sets until the clock runs out. Climb each set 

Metcon: AMRAP 15 

50 Cal Bike/Row/Ski

40 Front Squats 75/55

30 Front Squats 95/65

Then in remaining time…… AMRAP 

12 Alt. DB Snatches 50/35

8 Toes to Bar 

*You only do the 50,40,30 section 1 time and then its JUST the AMRAP of DB Snatches and toes to Bar. 

/

Tuesday, September 1 2020 

Metcon: 5 Round (20 minutes) 

1 minute Max Bench Press 135/75 (floor press outside) 

Into…

1 minute Max Cals (25-30 is the goal) 

Rest 2 minutes

Rx+ 185/100

Metcon: 2 RFT

50 Russian KB Swings 53/35

50 Sit-ups (feets anchored to KB) 

100 Double-unders 

*12 Min Cap 

Rx+: 70/53

/

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