Friday, November 8 2024

Strength: 5 Sets

Bench Press x 2-3 reps

Superset: Your choice

Metcon: For Time

50-40-30-20-10

Sit-ups

25-20-15-10-5

Push-ups

Calories

Wednesday, November 6 2024

Strength: 5 Sets

Deadlift x 3 reps

Superset: Weighted Ring Dips x 3-5 reps

Metcon: For Time

3-6-9-12-9-6-3

Deadlift 225/155

Ring Dips

Pull-ups

Tuesday, November 5 2024

Strength: 4 Sets

Front Squat x 3 reps

Superset: Wall Sit x 45 seconds

Metcon: 5RFT

10 Thrusters

10 Bar Over Burpees

200m Run

Tuesday, November 5 2024

Strength: 4 Sets

Front Squat x 3 reps

Superset: Wall Sit x 45 seconds

Metcon: 5RFT

10 Thrusters

10 Bar Over Burpees

200m Run

Monday, November 4 2024

Strength: 5 Sets

Push Press x 5 reps

Superset: Lateral Raises x 15 reps

Metcon: AMRAP 18

200m Row

5 HSPU

10 Power Cleans 135/95

15 Toes to Bar

Friday, November 1 2024

Strength: 5 Sets

Bench Press x 3 reps

Superset: Deadlift x 5-7 reps

Metcon: EMOM 12

1. 12/9 Calories

2. 10 Ring Dips

3. 20 Russian KB Swings

4. 20 Abmat Sit-ups

Thursday, October 31 2024

We will have an abbreviated evening schedule for Halloween.

Strength: 4 Sets

Front Squat x 3 reps

Metcon: 4RFT

400m Run

16 Alt. DB Snatches 50/35

32 Push-ups

64 Double- under

Tuesday, October 29 2024

Strength: 5 Sets

Back Squat x 5 reps

Set 1: 65%

Set 2: 70%

Set 3: 75%

Set 4: 80%

Set 5: 85+%

Metcon: 3RFT

500m Row

24 Walking Lunges 53/35

12 Chest to Bar Pull-ups

Tuesday, October 29 2024

Strength: 5 Sets

Back Squat x 5 reps

Set 1: 65%

Set 2: 70%

Set 3: 75%

Set 4: 80%

Set 5: 85+%

Metcon: 3RFT

500m Row

24 Walking Lunges 53/35

12 Chest to Bar Pull-ups

Monday, October 28 2024

Strength: 5 Sets

1 Push Press + 2 Push Jerk

*Climbing

Metcon: For Time

21–15-9

Push Jerk 115/75

Calories

American KB Swings 53/35

Thursday, October 24 2025

Strength: Core work

Metcon: AMRAP 16

5 Deadlift 225/155

10 Toes to Bar

15 Calories

Wednesday, October 23 2024

Strength: 5 Sets

Front Squat x 3 reps

Superset: Weighted Sit-ups x 12-15 reps

Metcon: 3RFT

500m Row or Ski

40 Double-unders

30 Wall Balls

Tuesday, October 22 2024

Strength: 5 Sets

Weighted Pull-ups x 3-5

Superset: Weighted Dips x 5-7 reps

Metcon: For Time

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

HSPU

Pull-ups

Push-ups

200m Run

Monday, October 21 2024

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

Clean x 2 reps @ 75-85%

Metcon: For Time

50/35 Calorie Bike

25 Clean + Jerks 135/95

15 Front Squats

Friday, October 18 2024

Strength: Every 3 minutes for 15 minutes… (5 Sets)

10/7 Cal Bike

10 Toes to Bar

1-3 Power or Squat Cleans

Metcon: 2RFT

25 Push Press 95/65

50 Double-unders

25 Burpees

50 Double-unders

Friday, October 18 2024

Strength: Every 3 minutes for 15 minutes… (5 Sets)

10/7 Cal Bike

10 Toes to Bar

1-3 Power or Squat Cleans

Metcon: 2RFT

25 Push Press 95/65

50 Double-unders

25 Burpees

50 Double-unders

Thursday, October 17 2024

Strength: 5 Sets

Bench Press x 7 reps

Metcon: 4RFT

7 Ring Dips

14 KB Swings 70/53

21 Push-ups

400m Run

Wednesday, October 16 2024

Strength: 5 Sets

Back Squat x 7 reps

Superset: Weighted Pull-ups x 5-7 reps

Metcon: AMRAP 15

25 Toes to Bar

25 Front Squats l 115/75

25 Calories

Tuesday, October 15 2024

Strength: 15 Minutes to build to a 1RM Push Press

Metcon: 5RFT

5 HSPU

10 Power Cleans 135/95

20 Wall Balls 20/14

200m Run

We will be closed tomorrow is observance of Columbus Day!

Home Workout: AMRAP 30

200m Run

5 Push-ups

10 Burpees

20 Jumping Lunges

30 Sit-ups

40 Air Squats