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Tuesday, June 6 2023

Strength: Every 2 minutes, for 14 minutes (7 sets) of:
Strict Press
Set 1 – 5 reps @ 65-75%
Set 2 – 4 reps @ 70-80%
Set 3 – 3 reps @ 75-85%
Set 4 – 2 reps @ 78-88%
Set 5 – 1 rep @ 82-92%
Sets 6-7 – 10 reps @ 65-75%

Metcon: Complete as many rounds and reps as possible in 15 minutes of:
40 Double-Unders
20 Dumbbell Push Presses 50/35
10 Alternating Dumbbell Overhead Reverse Lunges

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Friday, June 2 2023

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

2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by…

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

1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by…

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

Clean & Jerk @ 85-90%

Metcon: 10 RFT

12/9 Cal Bike

3 Ground to Overhead 135/95

Time Cap = 15:00

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Thursday, June 1 2023

Metcon: “The Eagle”

8 rounds for max load of:

8 Kettlebell Front Squats

20-Meter Kettlebell Farmer’s Carry

Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.

Strength:

Three sets of:

Bulgarian Split Squats x 8 reps each leg

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm Rest while partner work

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Wednesday, May 31 2023

Strength: 4 Sets

Dumbbell Shoulder Press x 8 reps

Rest 15-20 seconds

Barbell Skull Crushers x 10-12 reps

Rest 30 seconds

El Pigeon Stretch x 60 seconds each side

Metcon: Against a 4-minute running clock….

400 Meter Run

12 Dumbbell Box Step-Overs 50/35

Max Reps of Wall Walks

Rest 2 minutes and repeat for a total of three (3) sets.

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Thursday, May 25 2023

Saturday: Murph starting at 9:30AM and will run till 11AM.

Sunday: Closed

Monday: Closed for “Katies 5K” in Boylston. Message me if you want details! Bunch of people running! Will post an at home workout.

Have a great and safe Memorial day weekend!

Strength: Every 2 minutes, for 14 minutes (7 sets) of:

Strict Press

Set 1 – 5 reps @ 60-70%

Set 2 – 4 reps @ 65-75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 75-85%

Set 5 – 1 rep @ 80-90%

Sets 6-7 – 8 reps @ 65-75%

Metcon: Complete as many rounds and reps as possible in 15 minutes of:

20/15 Calories of Rowing

15 Wall Ball Shots 20/14

10 Power Cleans 135/95

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Monday, May 22 2023

Strength: Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95

Metcon: For time

50/35 Cal Bike

30 Ground to Overhead 115/75

30 Pull-Ups

Time Cap = 10:00

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Friday, May 19 2023

Strength: Every 2:30, for 20 minutes (8 sets):

Back Squat

Set 1 – 4 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – 2 reps @ 85%

Sets 4-5 – 8 reps @ 70%

Set 6 – 6 reps @ 75%

Sets 7-8 – 6 reps @ 80%

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

20 Box Jump-Overs 24/20

15 Wall Ball Shots 20/14

10 Toes to Bar

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Thursday, May 18 2023

Strength: Every 2:30, for 15 minutes (6 sets):

Strict Press

Set 1 – 5 reps @ 60-65%

Set 2 – 3 reps @ 65-70%

Set 3 – 2 reps @ 70-75%

Set 4 – 2 reps @ 75-80%

Set 5 – 2 reps @ 80-85%

Set 6 – 2 reps @ 85% or more

Metcon: Every minute, on the minute, for 16 minutes (4 sets) for max calories/reps:

Station 1 – 45 seconds of Assault Bike

Station 2 – 45 seconds of Ring Dips

Station 3 – 45 seconds of Push-Ups

Station 4 – Rest

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Wednesday, May 17 2023

Strength: Every 2:30 minutes, for 20 minutes (8 sets):

Power Clean + Jerk + Clean & Jerk

Build to today’s heavy.

Metcon:

Three sets for max calories + reps of:

90 seconds of Rowing (for Calories)

30 seconds of Thrusters 95/65

Rest 2 minutes

Note your calories and reps achieved in each set, then sum them for your total score.

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Tuesday, May 16 2023

Metcon: Against a 4-minute running clock…

400 Meter Run

25 Goblet Squats 53/35

Max Reps of Pull Ups

Rest 2 minutes, and repeat for a total of six (6) sets. Post the number of pull-ups achieved in each set, then sum them for your overall score.

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Monday, May 15 2023

Metcon: “ Strict Diane”

For Time

21-15-9 reps

225/155 Deadlifts

Strict Handstand Push-Ups

Strength:

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

Station 1 – Barbell Hip Thrust x 6 reps

Station 2 – Band Pull-Aparts x 30 reps

Station 3 – L-Sit x 60 seconds (accumulated time)

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Friday, May 12 2023

Metcon: Posterior Chain Death Sets
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry 70/53
Minute 3 – 6 Bar Muscle-Ups
Minute 4 – 12 Push-ups
Minute 5 – 40 Second Hollow Hold

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Thursday, May 11 2023

Metcon: “Conditioning”

Against a 3-minute clock…

Row 500 Meters

Max Reps of Toes to Bar

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400 Meters

Max Reps of Power Cleans 185/135

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

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Monday, May 8 2023

Strength Every 2:30, for 20 minutes (8 sets):Back Squat

Set 1 – 3 reps @ 70%

Set 2 – 3 rep @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 3 reps @ 85%

Sets 5-8 – 7 reps @ 70%

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

20/15 Cal Bike

15 Bar-Over Burpees

12 Front Squats 135/95

9 Strict Pull-Ups