Thursday, March 6 2025
Metcon: "Backseat Driver"
5 Rounds For Time:
40-35-30-25-20 AbMat Sit-ups
100m Farmers Carry
20 Dumbell Floor Press
25/20 Calories
Dumbbells: 50/35
Tuesday, March 4 2025
Strength: 3 Sets:
3 Strict Press at 70-75%
* Rest 2-3 Minutes Between Sets
70% 1rm Strict Press - 75% 1rm Strict Press
Calories
Metcon: “Waterfalls"
AMRAP 5: 30/25 Calorie Bike + Max Toes to Bar
AMRAP 4: 25/20 Calorie Bike + Max HSPU
AMRAP 3: 20/15 Calorie Bike + Max DB Snatch
AMRAP 2: 15/10 Calorie Bike + Max Ring Dips
AMRAP 1: 10/7 Calorie Bike + Max Jumping Lunges
Tuesday, March 4 2025
Strength: 3 Sets:
3 Strict Press at 70-75%
* Rest 2-3 Minutes Between Sets
70% 1rm Strict Press - 75% 1rm Strict Press
Calories
Metcon: “Waterfalls"
AMRAP 5: 30/25 Calorie Bike + Max Toes to Bar
AMRAP 4: 25/20 Calorie Bike + Max HSPU
AMRAP 3: 20/15 Calorie Bike + Max DB Snatch
AMRAP 2: 15/10 Calorie Bike + Max Ring Dips
AMRAP 1: 10/7 Calorie Bike + Max Jumping Lunges
Wednesday, February 26 2025
Strength: Weight
Bench Press
4 Sets:
3 Bench Press
- Rest 20 Seconds -
3 Medball Wall Chest Throw (14/10)
* Build In Weight To Technical Failure
* Aim for ~83-93%+ of 1RM
* Rest 2-3 Minutes Between Sets
Reps
Metcon: “Taboo"
TABATA Style
[8 x :20 Work + :10 Rest]
A) Dumbbell Floor Press (50/35)'s
B) Bike Calories
C) Wallballs (20/14)
D) BIKE Calories
Monday, February 24 2025
Strength: 4 Sets:
3 Weighted Strict Pull-ups
- Rest 20 Seconds
3 Medball Slams
* Build In Weight To Technical Failure
• Aim for ~83-93%+ of 1RM
* Rest 1-3 Minutes Between Sets
Metcon: “Nine Inch Nails"
On The Minute x 9:
Minute 1: 9 Front Squats + Max Burpee Pull-ups
Mintue 2: 8 Front Squats + Max Burpee Pull-ups
Minute 3: 7 Front Squats + Max Burpee Pull-ups
Minute 4: 6 Front Squats + Max Burpee Pull-ups
Minute 5: 5 Front Squats + Max Burpee Pull-ups
Minute 6: 4 Front Squats + Max Burpee Pull-ups
Minute 7: 3 Front Squats + Max Burpee Pull-ups
Minute 8: 2 Front Squats + Max Burpee Pull-ups
Minute 9: 1 Front Squat + Max Burpee Pull-ups
Barbell: (135/95)
55+: (115/85)
Friday, February 21 2025
Strength: Deadlift
4 Sets:
4 Deadlifts
- Rest 20 Seconds -
2 Max Distance Broad Jumps
* Build In Weight To Technical Failure
* Aim for ~77-85% of 1RM
* Rest 1-3 Minutes Between Sets
Time
Metcon : “Change-up"
For Time:
9 Clean & Jerks 155/105
15 Clean & Jerks 135/95
21 Clean & Jerks 115/85
Monday, February 17 2025
Happy President’s Day! 🇺🇸
Gym Update: Schedule Change for Today
Due to school vacation and icy weather conditions, we’re keeping the gym closed for morning classes. Stay safe out there!
We’ll be back for evening classes as scheduled. See you then! 💪
Strength: 4 Sets:
4 Bench Press
- Rest 20 Seconds -
Max strict pull ups
* Build In Weight To Technical Failure
* Aim for ~77-85% of 1RM
* Rest 2-3 Minutes Between Sets
Metcon: “Doorbell"
AMRAP 12
10 Push Ups
30 Double Unders
10 Kettlebell Swings 70/53
Monday, February 17 2025
Happy President’s Day! 🇺🇸
Gym Update: Schedule Change for Today
Due to school vacation and icy weather conditions, we’re keeping the gym closed for morning classes. Stay safe out there!
We’ll be back for evening classes as scheduled. See you then! 💪
Strength: 4 Sets:
4 Bench Press
- Rest 20 Seconds -
Max strict pull ups
* Build In Weight To Technical Failure
* Aim for ~77-85% of 1RM
* Rest 2-3 Minutes Between Sets
Metcon: “Doorbell"
AMRAP 12
10 Push Ups
30 Double Unders
10 Kettlebell Swings 70/53
Wednesday, February 12 2025
Strength: Bench Press
4 Sets of:
5 Bench Press
- Rest 20 Seconds -
12-15 Skull Crushers
* Build In Weight To Technical Failure
* Aim for ~75-80% of 1RM
* Rest 2-3 Minutes Between Sets
Metcon: “Magneto"
Every 1:30 x 10 Sets:
60 Double Unders / 30 Sit-ups
Max Hand Release Push-ups
* Alternate Between Rope & Sit-ups
* 5 Sets Each Movement