Wednesday, May 3 2023
Strength: Every 2 minutes for 12 minutes
Hang Power Snatch x 2 reps
Metcon: AMRAP 18
200m Run
10 Ring Dips
15 Wall Balls 20/15
20 KB Swings 530/35
Thursday, April 20 2023
Strength: 4 Sets
20-30 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Plank x 45 seconds
Rest 60 seconds
Metcon:
Every 2 minutes, for 16 minutes (8 sets) for max reps of:
40 Double-Unders
12 Dumbbell Push Presses
Max Reps of Wall Walks
Monday, April 17 2023
Happy Patriots Day!
8:00am and 9:00am classes only
Metcon: For Time
20/15 Cal Row
20/15 Deadlifts 155/105
Into…
20/15 Cal Row
20 Deadlifts 155/105
20 Pull-ups
Into…
20/15 Cal Row
20 Deadlifts 155/105
20 Pull-ups
20 Hang Power Cleans
Into…
20/15 Cal Row
20 Deadlifts 155/105
20 Pull-ups
20 Hang Power Cleans
20 Front Rack Lunges
Wednesday, April 12 2023
Metcon: Every 7 minutes, for 35 minutes (5 sets) for times:
20/15 Cal Bike
400 Meter Run
20 Push Presses 115/75
Your pace for this effort should be aggressive and challenging to maintain each set. We’re looking for consistent times across all five sets, so you’ll need to hold something back on the first couple of sets and ramp up your RPE to give full effort to make your desired paces the last two sets. Athletes should have at least 90 seconds of rest between sets, and preferably more than two minutes. If you find yourself falling behind those goals, please adjust the distances or repetitions to maintain the intended stimulus.
Tuesday, April 10 2023
Strength: Every 90 seconds, for 15 minutes (10 sets) of: High Hang Snatch x 3 reps
Let mechanics dictate the load, but focus should be on getting full extension and receiving in a low and stable position under the barbell.
Metcon: Complete as many rounds and reps as possible in 12 minutes of:
4 Snatches 135/95
8 Bar-Over Burpees
12 Pull-ups
Friday, April 7 2023
Strength: Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press
Set 1: 65% x 10 reps
Set 2: 70% x 8 reps
Set 3: 75% x 6 reps
Set 4: 80% x 4 reps
Set 5: 85% x 2 reps
Sets 6-8: 3-5 reps @ 75%
Metcon: Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups or 6 Strict Pull-Ups
6 Dumbbell Hang Power Cleans
12 Alternating Reverse Lunges
Wednesday, April 5 2023
Strength: 5 Sets
Front Squat x 1-2 reps
(load as heavy as possible, if you get the second rep, increase load – goal is today’s 2-RM)
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps Rest 30 seconds
Metcon: “Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats 175/115
25 Burpee Box Jump-Overs 24/20
Barbell is from the ground.
Tuesday, April 4 2023
Strength: 4 Sets
15 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111
Rest 30 seconds
Long Lunge Hold x 45 seconds each side
Rest 60 seconds
Metcon: Against a 3-minute running clock…350/300 Meter Row
12 Toes to Bar
Max Reps Double-unders
Rest 2 minutes and repeat for a total of four (4) sets for max reps of double-unders.