Tuesday, December 3 2024

Strength: 4 Sets

Barbell Roll-outs x 12 reps

Superset: KB Side Raises x 12 reps per side

Metcon: For Time

21-15-9

Calories

KB Swings 53/35

Sit-ups

Monday, December 2 2024

Metcon: For Time

5 Clean + Jerks 205/135

10 Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

1,000m Row/Ski

10 Rounds of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

5 Clean + Jerks

Thursday, November 28 2024

Come sweat with us at 8:00am! Must sign up on zennplanner.

Metcon: In teams of 2;  2 Rounds For Time

1,000m Row

100 Wall Balls

80 KB Swings 53/35

60 Box Jumps

40 Ring Dips

20 Muscle-ups (scale: 10 strict pull-ups)

While one partner works the other must hold a KB (RX 53/35). The KB cannot touch the ground. 5 Burpee penalty for each athlete if the KB is set down.

Wednesday, November 27 2024

Metcon: TABATA

20 seconds ON, 10 seconds REST x 8 rounds each movement.

Station 1: Calorie Bike

Station 2: Sit-ups

Station 3: Double-under

Station 4: Bench Press 115/75

Tuesday, November 26 2024

Strength: Every 3 minutes for 5 sets

10/7 Cal Bike

10 Toes to Bar

5 Power Cleans

Sets 1&2: 5 reps

Sets 3&4: 3 reps

Set 5: 1 rep

Metcon: For Time

50/35 Cal Bike

30 Clean + Jerks 135/95

15 Bar Over Burpees

Tuesday, November 26 2024

Strength: Every 3 minutes for 5 sets

10/7 Cal Bike

10 Toes to Bar

5 Power Cleans

Sets 1&2: 5 reps

Sets 3&4: 3 reps

Set 5: 1 rep

Metcon: For Time

50/35 Cal Bike

30 Clean + Jerks 135/95

15 Bar Over Burpees

Monday, November 25 2024

Strength: 1RM Jerk

Metcon: 10RFT

20 Air Squats

10 HR Push-ups

3 Wall Walks

Friday, November 22 2024

Strength: 5 Sets

Bench Press x 5 reps

Superset: Bicep Curl x 12-15 reps

Metcon: AMRAP 12

3 Burpees

6 Toes to Bar

9 Wall Balls 20/14

12 Calories

Friday, November 22 2024

Strength: 5 Sets

Bench Press x 5 reps

Superset: Bicep Curl x 12-15 reps

Metcon: AMRAP 12

3 Burpees

6 Toes to Bar

9 Wall Balls 20/14

12 Calories

Thursday, November 21 2024

Strength: 4 Sets

Back Squat x 6-7 reps

Superset: Plank x 45 seconds

Metcon: 3RFT

10 Push Press 115/75

20 Front Squats 115/75

30 Sit-ups

Wednesday, November 20 2024

Strength: 4 Sets

Strict/Weighted Pull-ups x 2-3 reps

Superset: Strict/ Weighted Dips x 2-3 reps

Metcon: AMRAP 18

12/9 Cals

14 Pull-ups

16 DB Snatches 50/35

18 Box Jumps 24/20

Tuesday, November 19 2024

Strength: 4 Sets

Deadlift x 3 reps @80%

Metcon: For Time

30-20-10

KB Swings 70/53

Jumping Lunges

Push-ups

Tuesday, November 19 2024

Strength: 4 Sets

Deadlift x 3 reps @80%

Metcon: For Time

30-20-10

KB Swings 70/53

Jumping Lunges

Push-ups

Monday, November 18 2024

Strength: 4 Sets

Push Jerk x 2-3 reps *climbing

Superset: Lateral Raises x 12-15 reps

Metcon: AMRAP 15

200m Run

24 Double-under

12 Toes to Bar

6 Power Cleans 135/95

Friday, November 15 2024

Strength: 6 Sets

Bench Press x 6 reps

Superset: KB Skull Crushers x 12-15 reps

Metcon: AMRAP 14

7 Ring Dips x

21 Double-under

14 Push-ups

21 Double- under

7 Push Press 115/75

Friday, November 15 2024

Strength: 6 Sets

Bench Press x 6 reps

Superset: KB Skull Crushers x 12-15 reps

Metcon: AMRAP 14

7 Ring Dips x

21 Double-under

14 Push-ups

21 Double- under

7 Push Press 115/75

Thursday, November 14 2024

Strength: 4 Sets

Back Squat x 2-3 reps

Metcon: AMRAP 10

10 Wall Balls 20/14

10 Deadlifts 185/135

10 Calories

• add 2 reps each round

Wednesday, November 13 2024

Strength: 5 Sets

Push Jerk x 3 reps

Superset: Lateral Raises x 12-15 reps

Metcon:  3 Sets

AMRAP 5

3 Strict pull-ups

4 HSPU

5 Box Jumps 24/20

6 DB Snatches 50/35

Rest 90 seconds, repeat.

Tuesday, November 12 2024

Strength: 5 Sets

Power Clean x 2 reps

Superset: 10 Cal Bike Sprint

Metcon: For Time

15-12-9-6-3

Hang Power Clean 155/015

Toes to Bar

Calories

Monday, November 11 2023

Normal Class Schedule

Metcon: "Loredo"

6FRT

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters