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Wednesday, May 19 2021

Strength: 4 Sets

Toe Elevated Romanian DB Deadlift x 10 reps

into…

Lateral Raises x 15-20 reps

Metcon: For Time

10 Pull-ups


200m Run

10 Pull-ups


30 Sit-ups

200m Run

10 Pull-ups

40 Plate to Overhead 45/25

30 Sit-ups

200m Run

10 Pull-ups

50 Russian KB Swings 53/35

40 Plate to Overhead 45/25

30 Sit-ups

200m Run

10 Pull-ups

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Tuesday, May 18 2021

Strength: 4 Sets 

10 DB Bench 

into…

10 Barbell Rows 

into…

20 Band Pull a parts 

Metcon: 15min. Running Clock...

10 Wall Balls (20/14lb.)

50 Push-Ups

20 Wall Balls

40 Push-Ups

30 Wall Balls

30 Push-Ups

40 Wall Balls

20 Push-Ups

50 Wall Balls

10 Push-Ups

...In remaining time, complete as many double-Unders as possible.

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Monday, May 17 2021 

Strength: Power or Squat Clean 

4 Sets 

Set 1) 3 reps @ 65%

Set 2) 3 reps @ 75% 

Set 3) 3 reps @85% 

Set 4 Clean Complex @ 65% :  1 Power Clean+ 1 Hang Squat+ 2 Front Squats  

Metcon: For Time 

21 Hang Power Cleans 115/75 

21 Front Squat 

400m Run 

15 Hang Power Cleans 

15 Front Squat 

400m Run 

9 Hang Power Cleans 

9 Front Squat 

400m Run 

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Friday, May 14 2021

Strength: 3-4 Sets (20 minutes)

8-10 DB Bench/Floor Press

8-10 Single Arm DB Row’s per side

10-12 Banded Tricep Push Downs

10-12 Barbell Curls

Metcon: Tabata

8 Rounds

20 Seconds on, 10 seconds off

Max Cal Assault Bike

8 Rounds

20 Seconds on, 10 seconds off

Heel Elevated Squats

8 Rounds

20 Seconds on, 10 seconds off

DB Hang Power Cleans 50/35

8 Rounds

20 Seconds on, 10 seconds off

Sit-ups

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Thursday, May 13 2021 

Strength 1: Jerk 

60% x 5 reps 

70% x 5 reps 

80% x 5 reps 

Strength 2: Push Press 

3 Sets of 5 reps 

1 Set of Max reps til failure @ 50% 

Metcon: EMOM 16

1) 18/14 Cal Row 

2) 10 Push Press 95/65

3) 15/12 Cal Bike 

4) 10 SDHP

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Monday, May 10 2021

Strength: Power or Squat Clean

4 Sets of 3 reps @65% (focus on speed under the bar)

then…

EMOM 10

Clean + Jerk x 2 reps climbing


Metcon: 15 minutes to complete…

60 Pull-ups

50 Sit-ups

40 Double-unders

30 Cal Row/Ski

20 Push-ups

10 Double DB/KB Snatches 50/35

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Friday, April 30 2021

Strength: 3 Sets

Single Leg Deadlift x 6 reps per side

into…

20 Banded Lat Pull-Downs

Metcon: AMRAP 7

7 Hang Power Cleans 115/75

7 Front Squats

7 Cals

Rest 1 minutes

AMRAP 7

7 Burpees

7 Heel Elevated Goblet Squat 50/35

7 Cals

Rest 1 minutes

7 Push-ups

7 Weighted Sit-ups

7 Cals

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Monday, April 25 2021 

Strength: Every 3 minutes for 15 minutes….

Bench Press x 6-8 reps 

Deadlift x 6 reps @ 50% 

Metcon: 5RFT

5 Front Squats 95/65

12 Toes to Bar 

15/12 Cal Bike 


Round 1: 95/65

Round 2: 115/75 

Round 3: 135/95

Round 4: 155/105

Round 5: 185/135 


Advanced Weight: 

Round 1: 135/95 

Round 2: 155/105

Round 3: 185/135

Round 4: 205/145

Round 5: 225/155 

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Friday, April 23, 2021

IMPORTANT ANNOUNCEMENT: If you are signed up for two classes on Saturday, you must pick one of them. If spots are available the morning of, and you would like to double book please let me know at the beginning of the class you are signed in for. You have until tomorrow afternoon to remove yourself from two classes, or I will choose for you.

If you are signed in for 10, because you are waitlisted for 9 that is fine!

Please let me know if you have any questions. We appreciate everyone’s patience and flexibility!

Strength: “Pump Session”

4 Sets

Bench Press x 8-10 reps

into…

20 Banded Bicep Curls

into..

12-15 Rear Delt Fly’s

Metcon: For Time

10-9-8-7-6-5-4-3-2-1

Cal Bike

HSPU

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Wednesday, April 21 2021

Strength: 4 Sets

Jerk x 3 reps

Superset:DB Rows x 10 reps per side

Rest 90 seconds between sets


Metcon: 3 minutes to get as far as possible….

10 Alt. DB Snatches 50/35

20 Push-ups

30 Cal Row/Ski

40 Double-unders

50 Sit-ups

Rest 1 minute

5 minutes to get as far as possible…

Rest 2 minutes

7 minutes to get as far as possible