Wednesday, May 21 2025
Strength: Core
Metcon: Against a 90 seconds clock, for max reps, complete the following:
12 Chest-to-Bar Pull-Ups
12 Box Jumps (step down, no bounding)
Max Reps Wall Walks
Rest 90 seconds; repeat for a total of FIVE sets.
Tuesday, May 20 2025
Strength: 5 Sets
Back Squat x 4 reps @80%
Superset: Romanian Deadlifts x 8 reps
Part 2: 3 Sets
Reverse Lunges x 10 reps
Metcon: Two sets for max reps of:
Against a 6 minute running clock,
Bike 2000 Meters (Assault Bike, Echo Bike or Bike Erg can be used here)
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)
REST 4 MINUTES BETWEEN SETS
Thursday, May 15 2025
Strength: 4 Sets
Bench Press x 8 reps
Superset: DB Row x 10 reps
Part 2: 3 Sets
Dips x 10-12 reps
Superset: Lateral Raises x 12-15 reps
Metcon: EMOM 15
Minute 1 – 10 Double Dumbbell Box Step-Overs (50/35 lbs to 24/20”); (goal is 30-45 seconds here)
Minute 2 – 12/8 Calorie Assault Bike
Minute 3 – 14 Double Dumbbell Walking Lunges 50/35
Minute 4 – 12/8 Calorie Row
Minute 5 – 15 Heavy Kettlebell Swings
Tuesday, April 29 2025
Strength: Push Jerk
Sets 1-3: 2 reps @ 70-75% of 1-RM
Sets 4-6: 1 rep @ 75-80% of 1-RM
Sets 8-10: 1 rep @ 85% of 1-RM
Rest 2 minutes between sets
Metcon: Against a three minute running clock, complete:
500 Meter Row
Shoulder to Overhead x Max Reps 115/85
Rest three minutes between sets and complete for a total of TWO sets.
Monday, April 21 2025
Happy Patriot’s Day!
Our schedule for today will be 7:00am-9:00 open gym
Strength: Three sets of:
Barbell Hip Thrusts x 5-6 reps
Rest 15 seconds
Weighted Pull-ups x 3-5 weighted pull-ups
Rest 90 seconds
Metcon: For times
15 Toes-to-Bar
15 Deadlifts 185/125
1000m Run/Row/Ski
15 Deadlifts 185/125
15 Toes-to-Bar
Rest 4 minutes and then repeat.