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Monday, February 22 2021

Strength: Spend 15min. Working on 1 of these complexes depending on your skill level:

1.) 2 Rep Max Hang Power Clean

2.) 1 Hang Squat Clean + 1 Full Squat Squat Clean

*You can drop the bar in between reps, but keep it around 5sec.

*This is the RX+ option

Metcon: AMRAP  12min. Running Clock...

100 Push Press 75/55lbs.

1000m Row/Ski

Max Single Devil Presses in remaining time...

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Wednesday, February 17 2021

Strength: Split Squat

*Same as last week, but shoot for 5-10% more weight

8-10 Reps on each leg

SUPERSET with/

10-12 Banded Abductors on each leg

Rest 2min. Repeat For 3 Total Working Sets.


Metcon: Every 3min x 5 Rounds:

8 Cal Row

8 Wall Balls (20/14lb.)

8 Pull-Ups

8 Burpee Box Jump Overs 24/

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Tuesday, February 16 2021

Strength: Power Clean

Spend 5-6min. working up to a 50-60% effort weight that you can start this EMOM with:

Every 60sec. X 5 Rounds:

3 Power Cleans

Immediately into;

Every 60sec. X 5 Rounds:

2 Power Cleans

*Climbing in weight whenever you like. The highest you should get to is around 80% effort.

Single Leg Landmine Deadlift

*Same as last week here, but should be able to life 5-10% more. I really want everyone to be significantly improving on these.

8-10 Reps on each leg

Rest 2min. Repeat For 3 Total Working Sets.

Metcon (Calories)

Teams of 2:

8min. Assault Bike For Max Calories

You may switch whenever you like to crush this with your partner!

With the 2 lifts before this, I really wanted to get something in that would be tough and quick!

To really get the MOST out of this, you NEED to smash that bike every time you're up!

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Monday, February 15 2021

Strength: Spend 15min. Working on 1 of these complexes depending on your skill level:

1.) 3 Position Snatch (1 rep from above the knee, then below the knee, then the floor)

2.) 2 Power Snatch + 2 Snatch Balance + 2 Overhead Squats (all unbroken)

*This is the RX+ option


Metcon: AMRAP 20

4 Alt. DB Snatches 70/50lbs.

6 Toes-To-Bar

24 Double Unders

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Saturday, February 13 2021

There is no 8:00am tomorrow.

SWEAT: For Time

50 Alternating DB Lunges (50/35)

50 Sit-Ups

50 Push-ups

50 Air Squats

50 Double-Unders

50 Pull-Ups

50 Burpees Box Jumps (20 in box for everyone)

E4MOM 500MRow/Ski – you start with the row/ski!

**If 500M takes more than 2-2:10 minutes, please stop rowing around 2 minutes. Scale as needed on this. It’s not as much about the meters as it is about getting your heart rate up!

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Friday, February 12 2021

Strength: Front Squat 

15min. to build up to a Heavy 2 rep Front Squat.

In between Sets Complete 1 of the following: (You pick)

1.) 15 Heavy DB Russian Twists (L+R= 1 rep)

2.) 15 GHD Sit-Ups

3.) 15 Weighted Hanging Knee Raises

Rest 2min. Between Sets. Repeat For 4 Total Sets.

Metcon (AMRAP - Rounds and Reps)

90sec. AMRAP:

6 Cal Assault Bike

6 American KB Swings 70/53 (no dropping from OH)

- 90sec. Rest. Between Rounds

- Repeat For 6 Total Rounds

Start where you left off for each new AMRAP.

Be sure to be moving at an ALL OUT effort for each 90sec. interval!

Ladies - If you need to (the bike is hard for a lot of you), scale the bike to 3 or 4 cals. That way you can keep moving.

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Thursday, February 11 2021

Strength: Power Clean and Jerk

- 15min. to work up to a Heavy 3 rep Power Clean and Jerk.

- Preferably a "touch n go" style

- Rest as needed between sets

Metcon: AMRAP - Reps

18min. Running Clock...

20 Alt. DB Snatches (50/35lb.)

15 Wall Balls (20/14lb.)

10 Pull-Ups

  5 Front squats 135/95


- Rest 30sec. After Each Round

- Keep Repeat the workout until the 18min. Mark.

- Score is total rep completed

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Tuesday, February 9 2021

Due to weather and driving delays, we will be running open gym instead of classes. We will be running open gym from 4-6:30 PM. Please keep your workouts to 45-60 minutes. You must have a separate pair of shoes to wear on the gym floor.

Thank you!

Strength: Bulgarian Split Squat 

8-10 Reps on each leg

SUPERSET with/

10-12 Banded Abductors on each leg

Rest 2min. Repeat For 3 Total Working Sets.

Metcon: AMRAP 15 

16 Wall Balls 20/14

16 DB Lunges 50/35

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Monday, February 8 2021

Strength: 4 Sets

3-5 Heavy Power Cleans (80% effort+)

Immediately into;

2min. Assault Bike For Max Cals

Rest 2min. Repeat

This is an IWT (interval weight training) piece. The point of these is to focus on our heavy lifts without a time constraint and then hammer our cardio piece separately with a 9 out of 10 effort. You will build in weight each set but start at around 80% effort.

1.) Focus on good quality reps for the lifts.

2.) SMASH the cardio, but with an effort you CAN repeat 2 minutes later.

3.) Score is your total calories.

Metcon:10 Rounds For Time

5 Hang Power Cleans 115/75

10 Push-Ups

20 Double Unders

Time CAP: 15min.

If you know you will not be able to finish this (since it's an aggressive time cap), consider this rep scheme:

3 Hang Power Cleans 115/75

7 Push-Ups

15 Double Unders

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Saturday, February 6 2021

SWEAT: 20min. to finish....

600m Row

50 Russian KB Swings 70/53lb.

40 Box Step-Ups (20")

30 Push-Ups

20 SDHP's 95/65

30 Push-Ups

40 Box Step-Ups (20")

50 Russian KB Swings 70/53lb.

600m Row

(25-30min.)

5 Rounds:

20sec. of Plate Sit-Ups

10sec. of Rest

20sec. of Flutter Kicks

10sec. of Rest

(31-36min.)

Max Reps of Tricep Dips off of a bench

*Optional (Weighted)

*Everyone will have to break at some point. That's fine, just keep the rest breaks short!

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Wednesday, February 3 2021

Metcon: EMOM 4

12/9 Cal Row

EMOM 4

Deadlifts RX: 225/155

L3: 185/135 L2: 155/105 L1: 135/95

EMOM 4

12/9 Cal Row

EMOM 4

Bench Press x 8 reps 135/75

L3: 115/65 L2: 95/55

L1: 75/45

Rest 4 minutes

EMOM 4

60 Double-unders

EMOM 4

5 Deadlift 275/185

+add 15-30 pounds from your first round weight

EMOM 4

60 Double-unders

EMOM 4

Push-ups x 15-20 reps

** Barbell movements should be unbroken and light.

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We will be open for evening classes tonight! Normal class schedule tomorrow.

If you are signed up for classes tonight, but cannot attend please make sure to sign out.

Thank you!

Tuesday, February 2 2021

Strength: Snatch

Every 2 minutes for 20 minutes...

10 Pull-ups

Hang Power Snatch

Rounds 1 and 2: 4-5 reps

Rounds 3 and 4: 3-4 reps

Rounds 5 and 6: 2-3 reps

Rounds 7 and 8: 1-2 reps

Rounds 9 and 10: 1-2 reps

Metcon: EMOM 12

1. 1) 25 American KB Swings 53/35

2. 2) 15 Burpee Box Jumps 24/20

3. 3) Rest

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Tuesday, February 2 2021

Home Metcon:

Part 1.)

20sec. Star Plank (right side)

20sec. Star Plank (left side)

20sec. Rest

40sec. Star Plank (right side)

40sec. Star Plank (left side)

40sec. Rest

60sec. Star Plank (right side)

60sec. Star Plank (left side)

60sec. Rest


Part 2.)

Every 60sec until finished...

10 Burpees

Max sit-ups in remaining time


Continue to do the 10 burpees at the top of each minute and keep chipping away at the sit-ups, until you reach 100 sit-ups total.


Part 3.)

5min. AMRAP:

Max Effort Chair Dips

*Depending on skill level, you should be getting between 50-100 reps

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** We will be closing early (2/1) due to the weather and an issue with our furnace. We also be closed for morning classes tomorrow (2/2). Please check our website and Facebook page for updates on tomorrow’s evening classes. Thank you! **

At home workout for tonight: AMRAP 20

20 Burpees

20 Jump Squats

20 Sit-ups

20 Lunges

20 Mountain climbers

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Monday, February 1 2021

Strength: Back Squat (week 5)

60% x 5 reps

70% x 5 reps

80% x 5 reps

Add 5-10lbs to your previous 1RM. That will be the weight we will be working off of for the next 4 weeks.

Metcon: AMRAP 15

7 Cal Bike or 9 Cal Row

3 Hang Power Cleans 135/95

7 Wall Balls 20/14

3 Jerks 135/95