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Tuesday, July 11 2023

Metcon: Every 8 minutes, for 40 minutes (5 sets) for calories:

800 Meter Run

20 Box Jump-Overs 24/20

10 Strict Handstand Push-Ups

Max Calories of Rowing

This is 40-consecutive minutes of movement. Your score will be the sum of the calories achieved rowing each set. Athletes may choose their strategy in terms of how hard to push the row, and in which sets…all that matters is total number of calories achieved over the course of the five sets.

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Wednesday, July 5 2023

Strength: In 15 minutes build to today’s 1-RM Dead-Stop Front Squat

Metcon:

“Fran Sandwich”

For time:

1000 Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)

Pull-Ups

immediately followed by…

800 Meter Run

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Monday, July 3 2023

Normal class hours Monday, July 3rd.

Tuesday, July 4th 9:00am only

Strength: Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

Metcon: Every minute, on the minute, for 15 minutes:

30 Double-Unders

3 Deadlifts

Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.

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Friday, June 30 2023

Strength: Deadlift

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 reps

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

Metcon: Complete as many rounds and reps as possible in 10 minutes of:

40 Double-Unders

20 Alternating Pistols

10 Burpee Box Jump-Overs 24/20

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Monday, June 26 2023

Strength: Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

Metcon:

“AB-3”

For max calories:

3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

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Thursday, June 22 2023

Strength: 4 Sets

Barbell Hip Thrusts x 8 reps

immediately followed by…

Barbell Hip Thrust Iso-Hold x 15-30 seconds

(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

Rest 2 minutes

Metcon:

For time

100 Double-Unders

75 Single-Kettlebell Deadlifts (70/53 – or heavier if you have it)

50 Goblet Walking Lunges with DB/KB

25 Dumbbell Box Step-ups

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Tuesday, June 20 2023

Take 12-15 minutes to build to a 90-95% Back Squat

Followed by…

Every minute, on the minute, for 8 minutes:

1 Back Squat @ 65-75% of 1-RM

This must be 100% effort when it comes to speed as you stand up.

Metcon:

For time

750/600 Meter Row

40 Double Kettlebell Front Squats 53/35

400 Meter Run

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In observance of Juneteenth, we will only have morning classes!

5:30,6:30,7:30, and 8:30 AM.

Thank you!

In observance of Juneteenth, we will only have morning classes!

5:30,6:30,7:30, and 8:30 AM.

Thank you!

Strength: Every 3 minutes, for 15 minutes (5 sets) of:

Strict Press

Set 1 – 5 reps @ 60-70%

Set 2 – 5 reps @ 65-75%

Set 3 – 5 reps @ 70-80%

Set 4 – 5 reps @ 75-85%

Set 5 – 5 reps @ 75%+

Metcon: Complete as many rounds and reps as possible in 15 minutes of:

3 Wall Walks

6 Dumbbell Bench Presses

12/9 Cal Bike

30 Double-Unders

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Thursday, June 15 2023

Strength: Every 2:30, for 15 minutes (6 sets):

Back Squat

Set 1 – 4 reps @ 75%

Set 2 – 3 reps @ 80%

Set 3 – 3 reps @ 85%

Set 4 – 1 rep @ 90%

Set 5 – 10 reps @ 70%

Set 6 – 10 reps @ 75-80%

Metcon:Four rounds for time:

500 Meter Row

20 Walking Lunges with Kettlebell Farmer’s Carry 70/50

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Wednesday, June 14 2023

Every 2 minutes, for 16 minutes (8 sets) of:

Strict Press

Set 1 – 5 reps @ 65-75%

Set 2 – 3 reps @ 70-80%

Set 3 – 1 reps @ 75-85%

Set 4 – 3 reps @ 77-87%

Set 5 – 2 reps @ 80-90%

Set 6 – 1 rep @ 85-95%

Sets 7-8 – 8 reps @ 70-80%

Metcon: Against a 4-minute running clock….

400 Meter Run

6 x (5 Push-Ups + 1 Wall Walk)

Max Reps of Double-Unders or Max Calories of Assault Bike

Rest 2 minutes and repeat for a total of three (3) sets.

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Tuesday, June 13 2023

Strength: Every 2 minutes, for 20 minutes (10 sets):Clean & Jerk x 1 rep

Build to today’s heavy.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):Clean & Jerk x 1 rep @ 90% of today’s heavy

Metcon: “Grettel”

10RFT

3 Clean & Jerks 135/95

3 Bar-Facing Burpees