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Wednesday, March 1 2023

Strength: Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Barbell Hip Thrusts x 6-7 reps (around 80% of your 1-RM Deadlift)

Station 2 – DB Floor Press x 12-15 reps

Station 3 – Hollow Body Hold x 60 seconds

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps

Metcon: 3RFT

25/ 18 Cal Bike or 30/25 Cal Row

6 Wall Walk

12 Front Rack Lunges 135/95

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Tuesday, February 28 2023

**Evening classes will 4:15pm and 5:15pm. **

Please wear a separate pair of shoes to the gym to avoid tracking in snow and salt.

Our 50 Swings Challenge starts tomorrow. Make sure to sign up!

Strength: Every 2 minutes, for 16 minutes (8 sets) of: Muscle Snatch x 3 reps

Metcon: For time:

100 Double-Unders

30 Toes to Bar

20 Double Dumbbell Hang Snatches 50/35

10 Strict Handstand Push-Ups

20 Double Dumbbell Hang Snatches

30 Toes to Bar

100 Double-Unders

Home Metcon: 3 Sets For Times

100 Jumping Jacks

45 Air Squats

30 V-Ups

20 Hand Release Push-ups

10 Strict HSPU or Pike Press

Rest 3 minutes, then repeat. Score each round individually.

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Thursday, February 23 2023

Please check the website/social media in the morning for class updates due to snow/ice.

Strength: 5 Sets

1 Tempo Front Squat @ 32X1 + 3 Front Squats

Rest 30 seconds

Seated DB External Rotations x 6-8 reps

Rest 30 seconds

Build to the heaviest possible front squat complex.

Metcon: 4RFT

10 Strict Pull-Ups

40 Jumping Squats

20/15 Cals Any Machine

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Wednesday, February 22 2023

*Set 1 – Strict Ring Dips x Max Unbroken Reps

Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps

Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps

Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps

Set 5 – Strict Ring Dips x 50% of Max Unbroken Reps

Set 6 – Strict Ring Dips x 40% of Max Unbroken Reps

Metcon:

Three sets for max calories/reps of:

2 Minutes of Cal Row

Rest 60 seconds

30 Seconds of DB or KB Push Press

30 Seconds of DB or KB Overhead Hold

Rest 2 minutes

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Tuesday, February 14 2023

Strength: Every 2 minutes, for 20 minutes (10 sets) of: Split Jerk

Set 1 – 3 reps @ 65%

Set 2 – 3 reps @ 70%

Set 3 – 2 reps @ 75%

Set 4 – 2 rep @ 80%

Set 5 – 2 rep @ 84%

Set 6 – 1 rep @ 88%

Set 7 – 1 rep @ 92%

Set 8 – 1 rep @ 95%

Set 9 – 1 rep @ 98+%

Set 10 – 1 rep @ 101+%

Metcon: “Jackie”

For time:

1,000m Row

50 Thrusters 35/45 (do not drop empty barbells)

30 Pull-Ups

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Thursday, February 9 2023

Strength: Every 2 minutes, for 20 minutes, complete: Split Jerk x 1 rep @ 75+%

Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.

Metcon: Every 10 minutes, for 20 minutes (2 sets) for times of:

50/35 Cal Bike

40 Push-Ups

30 Pull-Ups

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Wednesday, February 8 2023

Strength: Every 2:30 minutes, for 10 minutes (4 sets) of:Banded Deadlifts x 10 reps @ 40% of 1-RM

Rest 30 seconds

Banded Lat Pull Downs x 10 reps

Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about 40% of your 1-RM Deadlift tension at lockout.

Metcon: Every 5 minutes, for 20 minutes (4 sets) for times of: 25/18 Cal Bike

50-Foot Kettlebell Walking Lunges 53/35

(Down and back)

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Tuesday, February 7 2023

Metcon: 3RFT

500m Row/Ski

10 Bar-Facing Burpees

10 Power Snatches 135/95

Strength: Every minute, on the minute, for 12 minutes (4 sets) of:

Station 1 –L-Hang Flutter Kicks Hanging Flutter Kicks x 30 seconds

Station 2 – Straight Leg Bottom Balance x 45 seconds

Station 3 – Low Plank x 50 seconds

Station 4 – Heel Touches x 30-40 seconds

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Friday, February 3 2023

Strength: Every 3 minutes, for 18 minutes (6 sets) of: Deadlift x 4 reps @ 80% of 1-RM Deadlift

Metcon:

2 Sets For Times

Row/Ski 750/600 Meters

20 Toes to Bar

40 Walking Lunges with Kettlebell Farmer’s Carry 53/35

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

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Wednesday, February 1 2023

Strength: Back Squat

Set 1: 3 reps @ 80% of 1-RM

Set 2: 2 reps @ 85%

Set 3: 1-2 reps @ 90%

Set 4: 1 rep @ 94%

Set 5: 1 rep @ 94-98%

Set 6: 1 rep @ 101+%

Rest 2-3 minutes between sets

Metcon:Every 4 minutes, for 12 minutes (3 sets) for times of:

25/18 Cal Bike

10 Front Squats 175/115