Thursday, July 15 2021
Strength: 3 Sets
Back Squat x 10 reps
Superset:
Single Leg DB Deadlift x 10 reps per side
Metcon: For Time
75 Wall Balls 20/14
50 Pull-ups
50 Wall Balls
25 Pull-ups
25 Wall Balls
Tuesday, July 13 2021
Don’t forget to sign-up for class prior to arrival
Strength: 3 Sets
Push Press x 10 reps
into…
12-15 Lateral Raises
Rest 90 seconds.
Metcon: 20 minutes to complete….
400m Run
10 Clean + Jerks 135/95
400m Run
8 Cleans + Jerks 155/105
400m Run
6 Clean + Jerks 185/125
400m Run
4 Clean + Jerks 205/135 (Women’s ADV: 145)
400m Run
2 Clean + Jerks 225/145 Women’s ADV: 155)
Monday July 12,2021
Strength: Pause Front Squat
5 Sets of 3 reps (3 seconds in the bottom)
Metcon: “Dork”
6 Rounds For Time
60 Double-Unders
30 American KB Swings 53/35
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
Friday, July 9 2021
Strength: Clean Complex
5 Sets
1 Clean Pull + 1 Squat Clean + 1 Hang Squat Clean
Metcon: In 5 minutes complete…
500m Row/Ski
20 Lateral Bar Over Burpees
in remaining time
AMRAP Squat Cleans 135/95
Rest 3 minutes
In 5 minutes complete….
15 Squat Cleans
20 Lateral Burpees Over the Bar
in remaining time AMRAP Calories
Wednesday, June 30 2021
Fourth of July Schedule:
Friday, July 2nd: Morning classes only
Saturday, July 3rd. 8:00 & 9:00am only
Sunday, July 4th. Closed
Monday, July 5th. Closed
Strength: 3 Sets
Bench Press x 10 reps
into…
Banded Tricep Push-downs x 20 reps
Metcon:5RFT
25 Cal Row/Ski
10 Toes to Bar
25 Wall Balls 20/14
Monday, June 28 2021
Strength: 4 Sets
Back Squat x 3 reps @ 80% +10-20lbs
into…
Stiff Legged DB Deadlift x 12 reps (toes elevated on 15lb plate)
Metcon: (0-3min.)
20/15 Cal Assault Bike
50 Double Unders
Max American KB Swings (53/35lb.)
(3-6min.)
18/14 Cal Assault Bike
50 Double Unders
Max American KB Swings (53/35lb.)
(6-9min.)
15/12 Cal Assault Bike
50 Double Unders
Max American KB Swings (53/35lb.)
(9-12min.)
12/9 Cal Assault Bike
50 Double Unders
Max American KB Swings (53/35lb.)
(12-15min.)
10/7 Cal Assault Bike
50 Double Unders
Max American KB Swings (53/35lb.)
Tuesday, June 22 2021
Strength: 4 Sets
Seated Landmine Seesaw Press x 14 reps (7 per side)
into…
Single Leg landmine Split Squat x 14 reps (7 per side)
into…
Single Leg Landmine Deadlift x 14 reps (7 per side)
Rest 90 seconds
Metcon: With a 18 minute running clock…
100 Double-unders
50 Alt. DB Snatches 50/35
40 Toes to Bar
30 Cal Bike or 40 Cal Row
In reaming time…
3 Rep Max Front Squat (from the floor)