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Friday, November 13 2020 

*IMPORTANT ANNOUCEMENT*

It has come to our attention The Department of Public Health has been visiting local gyms to enforce masks and fining those that don't. With that being said, you are required to arrive to the gym with mask. Once you are at your orange "X" you can lower the mask, but put it back on if you are walking around. We suggest purchasing a neck guard or bandana so you can leave it tied around your neck, and pull it up/down when needed. 

Thank you for understanding and please contact Coach Will with any questions/concerns.

Metcon: EMOM 24 

  1. Bench Press x 5 reps 185/95

  2. 200m Row/Run/Ski 

  3. 60 Double-unders 

  4. 2 Rope Climbs 

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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