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Tuesday, March 8 2022

Performance/ Fitness Strength: Every 2 minutes, for 6 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.


Performance/ Fitness Metcon: For time

50 Calorie Bike

50 Box Jump-Overs 24/20 -step down

50 Kettlebell Swings 53/35

50 Box Step-Overs with Kettlebell 53/35

50 Calorie Bike

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Monday, March 7 2022

There will be no 5:30am class tomorrow Monday, March 7.

Metcon: In 15 minutes, complete the following:

Buy-In: 800m Row/Ski

immediately followed by as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

In 15 minutes, complete the following:

800m Row/Ski

immediately followed by as many rounds and reps as possible of:

10 Clusters 95/65 (squat clean thruster)

10 Toes to Bar

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Thursday, March 3 2022

Perfoamce Strength: 4 Sets

Barbell Hip Thrusts x 6 reps

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps

Rest 90 seconds

Performance Metcon: For time:

400 Meter Run or 500m Row/Ski

21 Deadlifts 205/145

400 Meter Run or 500m Row/Ski

15 Deadlifts

400 Meter Run or 500m Row/Ski

9 Deadlifts

400 Meter Run or 500m Row/Ski


Fitness Metcon: For time:

400 Meter Run or 500m Row/Ski

40 Single Kettlebell Sumo-Deadlifts

400 Meter Run or 500m Row/Ski

30 Single Kettlebell Sumo-Deadlifts

400 Meter Run or 500m Row/Ski

20 Single Kettlebell Sumo-Deadlifts

400 Meter Run or 500m Row/Ski

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Monday, February 28 2022

Peromance Strength: 3 Sets of

Dumbbell Complex x 1 rep

Rest 45-60 seconds

One rep of the Dumbbell Complex (start in plank) =

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps


Performance Metcon: AMRAP 20

300/250m Row/Ski

30 Wall Ball 20/14

20 Dumbbell Push Press

25/15 Cal Bike

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Wednesday, February 23 2022

Performance/Fitness Strength:

Every 3 minutes, for 12 minutes (4 sets):

Bench Press x 6-8 reps

Performance Metcon: EMOM 20

Minute 1 – 20/15 Cal Bike

Minute 2 – 12-15 Toes to Bar

Minute 3 – 10-12 Stationary or Ring Dips

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest


Fitness Metcon: Metcon: EMOM 20

Minute 1 –12/9 Cal Bike

Minute 2 – 12-15 Hanging Knee Raises

Minute 3 – 10-12 Stationary or Ring Dips

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

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Monday, February 21 2022

Happy Presidents Day!

Just a reminder we have an abrivated schedule today. 8:30am & 9:30am. Please remember to sign up on zennplanner.

Performance Metcon: 5RFT

400m Run

20/15 Cal Bike or 25/20 Cal Row

15 Toes to Bar

400m Run

40 Air Squats

*40 Min Cap


Fitness Metcon: 5RFT

400m Run

20/15 Cal any machine

15 Hanging Knee Raises

400m Run

40 Air Squats

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Friday, February 18 2022

Performance Strength: Every 2 minutes for 12 minutes….

Clean x 2 reps

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 75%

Set 5: 80%

Set 6: 85%

Fitness Strength: 5 Sets

10 Landmine Oblique Rotations (R+L= 1 rep)

Rest 1 minute

Turkish Sit-ups x 10 reps (5 per arm)

Rest 1 minute

Single Arm DB High Pulls x 10 reps per side


Performance/Fitness Metcon: Every 3 minutes, for 15 minutes (5 sets) for times:

20/15 Cal Bike/Ski or 30/20 Row

10 Burpee Box Jump or Step-Overs

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Thursday, February 17 2022

Performance Strength: Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 1 rep @ 70+%

Followed by…

Every 2 minutes, for 6 minutes (3 sets)

Hang Snatch x 1 rep @ 80+%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 reps @ 90-95%

Performance Metcon: AMRAP 12

12 Hang Power Snatches 115/75

50 Double-Unders

9 Toes to Bar


Fitness Strength: Every 90 seconds, for 18 minutes (3 sets of each)

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps

Station 2 – Barbell rollouts 45-60 seconds

Station 3 – Single-Arm Dumbbell Row x 8 reps each side

Station 4 – Banded Glute Bridges x 30 reps

Fitness Metcon: AMRAP 12

12 DB Hang Snatch

50 Plate Hopes or Lateral Paralette Jump-Overs

9 Hanging Knee Raises

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Wednesday, February 16 2022

Strength:  6 Sets 

Push Press x 3 reps

Performance Metcon: For Time 

30-20-10

Cal Bike

Thrusters 95/65

Women’s Cals: 21-15-9

Adv: 115/75

Fitness Strength: 6 Sets

Landmine Press x 6-8 reps per side 

Into…

Banded Dead Bugs x 10 reps

Fitness Metcon: For Time

30-20-10 

Cals any machine

DB Thrusters 

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Friday, February 11 2022

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

Shoulder Press x 2 reps

Start at approximately 70% of your 1-RM and build over the course of the 8 sets to the heaviest possible double.

Performance Metcon: 2RFT

25 Calories of Rowing

20 Single-Arm Dumbbell Push Press 50/35

15 Toes to Bar

10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Fitness Strength: Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm

Station 2 – Landmine Row x 6 reps each arm

Station 3 – Hollow Rocks or Hold x 60 seconds

Fitness Metcon: 2RFT

25 Calories of Rowing

20 Single-Arm Dumbbell Push Press*

15 Toes to Bar or Hanging Knee Raises

10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

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Wednesday, February 9 2022

Performance Strength: 18 minutes to complete…

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

3 sets: Back Squat x 4-5 reps @ 85%

Fitness Strength:3 Sets

Goblet Squat x 6-8 reps

(if more load is needed, perform double kettlebell front-racked squat)

Rest 60 seconds

Single-Leg Deadlifts x 8-10 reps each

Rest 60 seconds

Hollow Hold or Hollow Rock x 60 seconds

Rest 60 seconds

Performance Metcon/Fitness:

PART ONE: Every minute, on the minute, for 4 minutes for max reps or calories: **THIS NUMBER WILL DICTATE, PART TWO. PLEASE GO ALL OUT AND WRITE THE REPS/CALS DOWN!

Minute 1 – 30 seconds of Bike or Row/Ski

Minute 2 – 30 seconds of Dumbbell or Kettlebell Front Squats

Minute 3 – 30 seconds of Devil’s Press

Minute 4 – Rest

PART TWO: When the clock hits 5 min, every 3 minutes, for 15 minutes (5 sets) for time of:

-Number of calories completed during 30 second max effort

-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort

-Number of Devil’s Press completed during 30 second max effort.

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Monday, February 7 2022

Performance Metcon: AMRAP 30

20/15 Cal Bike/Ski or 30/24 Cal Row

15 Ring Dips

30 Russian Kettlebell Swings 53/35

60 Double Unders

15 Ring Dips

30 Russian Kettlebell Swings

or

Fitness Metcon: AMRAP 30

20/15 Cal Bike/Ski or 30/24 Cal Row

15 Stationary Dips

30 Russian Kettlebell Swings 35/25

60 Lateral Parallette Jump-Overs

15 Stationary Dips

30 Russian Kettlebell Swings

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Friday, February 4 2022

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

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%


Performance Metcon: For time

40 American KB Swings 53/35

20 Burpee Box Jump-Overs 24/20

30 American KB Swings

15 Burpee Box Jump-Overs

20 Amnerican KB Swings

10 Burpee Box Jump-Overs

Time cap = 12 minutes

Fitness Strength: 3 Sets

Nordic Curls x 4-6 reps

Rest 60 Seconds

Bent-Over Double Kettlebell Rows x 8-10 reps

(rotate palms from pronated at the bottom to supinated at the top)

Rest 60 seconds

Fitness Metcon: For time

40 Russian KB Swings

20 Box Jump-Up

30 Russian KB Swings

15 Box Jump-Up

20 Russian KB Swings

10 Box Jump-Up