Thursday, June 8 2023
Strength: 4 Sets
Bench Press x 3 reps @ 80%
Into
Romanian Deadlift x 8-10 reps
Metcon: AMRAP 10
5 Cals
5 Wall Balls 20/14
5 Burpees
Increase 1 rep each round
Round 2: 6,6,6 reps
Round 3: 7,7,7 reps
So on….
Tuesday, June 6 2023
Strength: Every 2 minutes, for 14 minutes (7 sets) of:
Strict Press
Set 1 – 5 reps @ 65-75%
Set 2 – 4 reps @ 70-80%
Set 3 – 3 reps @ 75-85%
Set 4 – 2 reps @ 78-88%
Set 5 – 1 rep @ 82-92%
Sets 6-7 – 10 reps @ 65-75%
Metcon: Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
20 Dumbbell Push Presses 50/35
10 Alternating Dumbbell Overhead Reverse Lunges
Friday, June 2 2023
Strength: Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%
Metcon: 10 RFT
12/9 Cal Bike
3 Ground to Overhead 135/95
Time Cap = 15:00
Thursday, June 1 2023
Metcon: “The Eagle”
8 rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer’s Carry
Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.
Strength:
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm Rest while partner work
Wednesday, May 31 2023
Strength: 4 Sets
Dumbbell Shoulder Press x 8 reps
Rest 15-20 seconds
Barbell Skull Crushers x 10-12 reps
Rest 30 seconds
El Pigeon Stretch x 60 seconds each side
Metcon: Against a 4-minute running clock….
400 Meter Run
12 Dumbbell Box Step-Overs 50/35
Max Reps of Wall Walks
Rest 2 minutes and repeat for a total of three (3) sets.
Thursday, May 25 2023
Saturday: Murph starting at 9:30AM and will run till 11AM.
Sunday: Closed
Monday: Closed for “Katies 5K” in Boylston. Message me if you want details! Bunch of people running! Will post an at home workout.
Have a great and safe Memorial day weekend!
Strength: Every 2 minutes, for 14 minutes (7 sets) of:
Strict Press
Set 1 – 5 reps @ 60-70%
Set 2 – 4 reps @ 65-75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 75-85%
Set 5 – 1 rep @ 80-90%
Sets 6-7 – 8 reps @ 65-75%
Metcon: Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Rowing
15 Wall Ball Shots 20/14
10 Power Cleans 135/95
Friday, May 19 2023
Strength: Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Sets 4-5 – 8 reps @ 70%
Set 6 – 6 reps @ 75%
Sets 7-8 – 6 reps @ 80%
Metcon: Complete as many rounds and reps as possible in 12 minutes of:
20 Box Jump-Overs 24/20
15 Wall Ball Shots 20/14
10 Toes to Bar
Thursday, May 18 2023
Strength: Every 2:30, for 15 minutes (6 sets):
Strict Press
Set 1 – 5 reps @ 60-65%
Set 2 – 3 reps @ 65-70%
Set 3 – 2 reps @ 70-75%
Set 4 – 2 reps @ 75-80%
Set 5 – 2 reps @ 80-85%
Set 6 – 2 reps @ 85% or more
Metcon: Every minute, on the minute, for 16 minutes (4 sets) for max calories/reps:
Station 1 – 45 seconds of Assault Bike
Station 2 – 45 seconds of Ring Dips
Station 3 – 45 seconds of Push-Ups
Station 4 – Rest
Wednesday, May 17 2023
Strength: Every 2:30 minutes, for 20 minutes (8 sets):
Power Clean + Jerk + Clean & Jerk
Build to today’s heavy.
Metcon:
Three sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters 95/65
Rest 2 minutes
Note your calories and reps achieved in each set, then sum them for your total score.
Thursday, May 11 2023
Metcon: “Conditioning”
Against a 3-minute clock…
Row 500 Meters
Max Reps of Toes to Bar
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400 Meters
Max Reps of Power Cleans 185/135
Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.
Monday, May 8 2023
Strength Every 2:30, for 20 minutes (8 sets):Back Squat
Set 1 – 3 reps @ 70%
Set 2 – 3 rep @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 3 reps @ 85%
Sets 5-8 – 7 reps @ 70%
Metcon: Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Cal Bike
15 Bar-Over Burpees
12 Front Squats 135/95
9 Strict Pull-Ups