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Tuesday, November 10 2020 

Metcon: Every 3 minutes for 15 minutes… 

10/7 Cal Bike 

10 Toes to Bar 

3 Power Snatches 115/75 

Into…

Every 3 minutes for 15 minutes…

10/7 Cal Bike 

10 Toes to Bar 

3 Power Cleans 135/95 

Accessory Work: Pick One 

  1. 400m Farmers Carry 

  2. 1 minute Weighted Planks with a partner (you go, I go) x 4 sets 

  3. 100 DB Russian Twist (R+L= 1) 

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Monday, November 9 2020 

Strength: Back Rack Lunge 

18 minutes to complete 

4-5 Sets of 16 Lunges (8 per side) 

Metcon: AMRAP 5 

5 Pull-ups 

10 Front Squats 95/65 

5 Pull-ups

10 Shoulder to Overhead 

Rest 1 minute, repeat for 3 sets 

  • Pick up where you left off the previous round. 

  • Score it total number of rounds + reps 

Rx+: 115/75 

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Friday, November 6 2020

Due to low attendance and no shows we will be canceling our 5:30am class til further notice. We will be adding additional class as the weather gets colder/after the holidays. Stay tuned! 

Thank you for your patience and understanding! 

Core: 3 Sets 

30 KB Side Raises 

30 Alt. Toe Touches  

30 Knees to Chest (feet in rings) 

Metcon: AMRAP 16

7 Cals 

7 Up-Downs

7 Cals

7 A Squats

200m Run

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D Saturday, October 31 

SWEAT: (1) Every 3 minutes for 15 minutes

15/12 Cal Bike 

15 Toes to Bar 

10 “A” Squats 

Rest 3 minutes 

(2) Every 3 minutes for 15 minutes

15/12 Cal Row 

15 High Pulls 95/65

10 Front Rack Lunges 95/65

*We will partner everyone up before class. Half the class will start on the first part 1 and the other on part 2. During our rest time we will clean the equipment before switching.

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Thursday, October 29 2020 

Strength: Deadlift 

3 Sets of 5 reps climbing 

Metcon: 15 minutes to get as far as possible….

10 Wall Balls 20/14 

30 Double-unders 

10 Toes to Bar 

20 Wall Balls 

30 Double-unders 

10 Toes to Bar 

30 Wall Balls 

30 Double-unders 

10 Toes to Bar 

40 Wall Balls 

30 Double-unders 

10 Toes to Bar 

•Keep adding 10 reps to the wall balls each round until time is up 

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Tuesday, October 27 2020 

Strength: Back Squat 

65% x 5 reps 

75% x 5 reps 

85% x 5 reps 

•In between sets 10-15 Banded Good Mornings 

Metcon: For Time (18 minute cap)

32 Thrusters 95/65

32 Sumo Deadlift High Pulls 

32 Back Squats 

32 Push Jerks 

32 Front Squats 

•EMOM 3 Burpees. Start with 3 Burpees

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Wednesday, October 21 2020 

Metcon: AMRAP 5 

100 Double-unders 

20 Burpees 

AMRAP 5

5 Push Jerks 135/95

10 Cals of your choice

AMRAP 5

100 Double-unders 

20 Burpees 

AMRAP 5 

5 Push Jerks 155/105 

10 Cals of your choice

AMRAP 5 

100 Double-unders 

20 Burpees 

AMRAP 5 

5 Push Jerks 185/115

10 Cals of your choice

1 minute rest between amraps

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Tuesday, October 20 2020

Strength: Every 3 minutes for 15 minute...

15/12 Cal Bike

10 Toes to Bar

1 Squat Clean + 1 Hang Squat Clean

Metcon: For Time (18 minute cap)

800m Run

5 Rounds

10 Pull-ups

10 DB Floor/ Bench Press 50/25

1,000m Run (200m intervals)

Into… AMRAP remaining time

10 Pull-ups

10 DB Floor/ Bench Press 50/25

Your score is only the rounds and reps of the last part