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Friday, June 3 2022

The gym will be closed tonight due to a plumbing issue. We will be open tomorrow for normal hours.

Strength: 3 Sets

Bench Press x 6 reps

Into…

30 second side plank right side

Into….

30 second side plank left side

Metcon: 3RFT

15 Cals

10 DB Hang Power Cleans 50/35

5 Devil Press (No dropping the DB from OH)

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Wednesday, June 1 2022

Strength: Back Squat

10 Reps @ 50%

8 Reps @ 60%

6 Reps @ 65%

4 Reps @ 70%

Superset with Single Leg Deadlift

4 Sets of 6 Per Leg

Metcon: 5 Rounds of 2 minute AMRAP

10/7 Cal Bike or 12/10 Cal Row

10 Toes to Bar

Max Front Squats 185/135

Rest 90 seconds between rounds

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Monday, May 30 2022

Happy Memorial Day!

8 & 9am classes only.

Strength: 4 Sets

Deadlifts x 5 reps 70-75%

Into…

12/9 Cal Bike

Into…

Banded Lat Pull-Downs x15-20 reps

Metcon: AMRAP 15

Toes to Bar x 10 reps

Power Cleans 185/125 x 5 reps

Cals Any Machine x 10 Cals

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Tuesday, May 24 2022

Strength: 6 Sets
Front Squat x 2.1 reps @ 85+% of 1-RM Front Squat
(perform 2 reps, rack the barbell and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

Metcon: Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Thrusters 115/75

Fitness

Strength:Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1 Tempo
Station 2 – Supine Ring Rows x 8-10 reps @ 21X1 Tempo
Station 3 – Prone Swimmers x 5 reps @ 4040 Tempo
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds

Metcon: Every 4 minutes, for 12 minutes (3 sets) for times:
500/400 Meter Row
15 Dumbbell Thrusters

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Monday, May 23 2022

Strength: Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps

Every 90 seconds, for 15 minutes (10 sets):
Split Jerk

*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%

Metcon: AMRAP 12
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press 50/35

Fitness

Strength: Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Arnold Press x 10 reps @ 2121
Station 2 – Frog Pumps x 20-25 reps @ 1011
(focus on maximal contraction of your glutes during each hold at the top)
Station 3 – Zottman Curls x 10 reps @ 3030
Station 4 – Alternating Single-Leg V-Ups x 30-40 reps

Metcon: AMRAP 12
30 Lateral Parallette Jump-Overs
12 Dumbbell Bench Press
100 Meter Dumbbell Farmer’s Carry

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Friday, May 20 2022

Strength:  4 Sets

Seated DB Strict Press x 5 reps

Into…

Weighted Sit-ups x 15 reps

Into…

30-45 Second Handstand Hold

Performance Metcon:

For Time

15-12-9-6

HSPU

30-24-18-12

American KB Swings 53/35

60-48-36-24

Double- Unders

For Time

15-12-9-6

Pike Press

30-24-18-12

American KB Swings

60-48-36-24

Plate Hops