Wednesday, January 6 2021

Strength: Front Squat

60% x 5 reps

70% x 5 reps

80% x 5+ reps

Metcon: 3RFT

500m Row/Ski

12 Deadlifts 115/75

9 Hang Power Cleans

6 Front Squats

3 Thrusters

Tuesday, January 5 2021

Strength: 3 Position Power Snatch 

5 Sets of 1-1-1

High Hang x 1

Below the Knee x 1 

Floor x 1 

Metcon: For Time 

21-15-9 

Cal Bike 

American KB Swings 70/53 

HSPU 

Core: 3 Sets 

20 Banded Crunches 

20 Reverse Sit-ups 

Monday, January 4 2021

Strength: Back Squat (week 1)

60% x 5 reps

70% x 5 reps

80% x 5+ reps

Superset with…

10 Single Leg DB Deadlift per side

Metcon: For Time

30-20-10

Push Press 75/55

15 Pull-ups

30 Double-unders

Into…

10-20-30-

Push Press 75/55

15 Burpees

30 Double-unders

*15 min CAP

Thursday, December 31 2020

There is no open gym tomorrow. Everything will be run as classes. 

Metcon: With a 30 minute running clock…

5 Rounds 

400m Run 

10 Power Cleans 135/95

10/7 Cal Bike or 12/10 Row 

10 Back Squats (from the floor) 

In remaining time…

Max Cals 

Wednesday, December 30 2020

Strength: Bench Press

5 Sets of 5

Superset with…

20 Banded Tricep Pull-downs

Metcon: AMRAP 7

7 Push Jerks 115/75

7 Pull-ups

Into....

AMRAP 7

7 Push Jerks 135/95

7 Toes to Bar

L3: 95/65

L2: 75/55

L1: 65/45

Tuesday, December 29 2020 

Strength: 4 Sets

10 Seated DB Press

Into…

5-7 Weighted Strict Pull-ups 

Into..

10 DB Curls per side 

Metcon: EMOM 20

1)12/9 Cal Bike 

2)40 Double-unders 

3)10 Burpees 

4)10 Box Jumps 24/20 

Monday, December 28 2020

Strength: Back Squat

5 Sets of 5 reps

Metcon: 4 Rounds of AMRAP 3

20/15 Cal Row

20 Wall Balls 20/14

Max DB Lunges 50/35

Rest 1 minute

ADV: 70/50

Thursday, December 24 2020

Christmas Eve Class Schedule:

6:30am Class

7:30am Class

8:30am Class

9:30am Open Gym

Metcon: AMRAP 24

24/19 Cal Bike

24 Knee Tucks

24 Sumo Deadlift High Pulls

24 Push Press 95/65

24 Back Squats

24 Jumping Lunges

24 KB Swings 53/35

Wednesday, December 23 2020 

Holiday Schedule:

Christmas Eve (12/24): No evening classes, however I have added 9:30AM Open Gym.

Christmas Day (12/25) - Closed

New Years Eve (12/31) - No evening classes 

New Years Day (1/1) - Closed

Strength: Every 2 minutes for 12 minutes

40 Double-Unders + 2 Power Cleans climbing 

Metcon: AMRAP 20

5 Power Cleans 135/95

10 Push-ups

15 Sit-Ups

20 Double-unders 

Tuesday, December 22 2020 

Please bring a change of shoes to class. This helps keep the sand and the salt out of the gym so that we all have a clean, dry place to workout. 

Strength: Tempo Front Squat 

5 Sets of 3 reps 

(3 second decent, 2 second pause, 3 second accent) 

Superset with….

45 second Wall-sit 

Metcon: AMRAP 3 

10/7 Cal Bike 

10 Pull-ups 

Max Wall Balls 20/14 

Rest 1 minute, repeat for 4 rounds. 

*Score = Wall Balls 20/14 

Monday, December 21 2020 

Strength: 4 Sets 

5 Jerks

Into…

10-12 DB Incline Rows 

Into…

10-12 Lateral Raises per side

Metcon:  AMRAP 18

500m Row/Ski 

10 Deadlifts 225/155

15 Burpees 

Friday, December 18 2020 

Core: 3 Sets 

20 KB Side Raises 

20 Kneeling KB Rotations 

20 KB Dead Bugs 

Metcon: For Time

50-40-30-20-10 

Sit-ups 

Double-unders 

25-20-15-10-5 

Cals 

Thursday, December 17 2020

 Due to the weather we will be closed today for classes.

Home Workout:

AMRAP 20

20 Jumping Lunges

20 V-Ups

20 Push-ups

Metcon: 5RFT

12 Front Rack Lunges 115/75

9 Hang Power Cleans 

6 Push Jerks 

3 Thrusters 

Wednesday, December 16 2020 

Strength: Deficit Deadlift

5 Sets of 3 reps

Metcon: 6RFT (18 minute cap) 

10/7 Cal Bike 

10 Sumo Deadlift High Pulls 95/65

10 Front Squats 

10 Toes to Bar 

Tuesday, December 15 2020 

Strength: Push Jerk 

5 Sets of 3 reps 

Superset with….

15 Lateral Raises 

Metcon: For Time 

21-15-9-15-21

Burpees 

Cal Row/Ski 

KB Swings 53/35 

Monday, December 14 2020

Metcon: 0:00-10:00 

AMRAP 10

10 Cal Bike

10 Pull-ups

15 Wall Balls 20/14

10:00-25:00

Build to a heavy squat clean x 1 rep

25:00-35:00

AMRAP 10

10 Cal Bike

10 Pull-ups

15 Wall Balls 20/14

Saturday, December 12 2020

SWEAT: AMRAP 35

20 Jumping Lunges

10/7 Cals Bike

20 Wall Balls 20/14

10 Burpees

20 Push-ups

10/7 Cal Bike

Friday, December 11 2020

Strength: 3 Sets 

Seated DB Strict Press x 12 reps (6 per side) 

Into…

7-10 Strict Pull-ups 

Into…

10 Banded Dead Bugs

Metcon: 3RFT

21 Sit-ups 

15 Cal Bike 

12 Toes to Bar 

9 Goblet Squats 70/53 

Thursday, December 10 2020 

Strength: Hang Power Clean 

Every 90 Seconds for 15 Minutes

3 Hang Power Cleans climbing + 6 Burpees

Metcon: EMOM 15

Min 1: 45 Double-unders 

Min 2: 14/12 Cal Row/Ski

Min 3: 7 Hang Power Cleans + 7 Burpees Over the Rower (115/75) 

Wednesday, December 9 2020 

Metcon: 15 Rounds For Time

2 Bar Muscle Ups or Ring Muscle-ups (scale 4 pull-ups) 

4 Deadlifts 185/125

8 Wall Balls 20/14