Monday, July 10 2023
Strength: Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build to today’s 1-RM.
Metcon:
Three rounds for time of:
20/15 Calories of Assault Bike
10 Clean & Jerks (135/95 lbs)
10 Bar-Facing Burpees
Monday, July 3 2023
Normal class hours Monday, July 3rd.
Tuesday, July 4th 9:00am only
Strength: Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift
Metcon: Every minute, on the minute, for 15 minutes:
30 Double-Unders
3 Deadlifts
Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.
Friday, June 30 2023
Strength: Deadlift
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
Metcon: Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Pistols
10 Burpee Box Jump-Overs 24/20
Monday, June 26 2023
Strength: Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Metcon:
“AB-3”
For max calories:
3 minutes of Assault Bike
This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.
Thursday, June 22 2023
Strength: 4 Sets
Barbell Hip Thrusts x 8 reps
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes
Metcon:
For time
100 Double-Unders
75 Single-Kettlebell Deadlifts (70/53 – or heavier if you have it)
50 Goblet Walking Lunges with DB/KB
25 Dumbbell Box Step-ups
Tuesday, June 20 2023
Take 12-15 minutes to build to a 90-95% Back Squat
Followed by…
Every minute, on the minute, for 8 minutes:
1 Back Squat @ 65-75% of 1-RM
This must be 100% effort when it comes to speed as you stand up.
Metcon:
For time
750/600 Meter Row
40 Double Kettlebell Front Squats 53/35
400 Meter Run
In observance of Juneteenth, we will only have morning classes!
5:30,6:30,7:30, and 8:30 AM.
Thank you!
In observance of Juneteenth, we will only have morning classes!
5:30,6:30,7:30, and 8:30 AM.
Thank you!
Strength: Every 3 minutes, for 15 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 60-70%
Set 2 – 5 reps @ 65-75%
Set 3 – 5 reps @ 70-80%
Set 4 – 5 reps @ 75-85%
Set 5 – 5 reps @ 75%+
Metcon: Complete as many rounds and reps as possible in 15 minutes of:
3 Wall Walks
6 Dumbbell Bench Presses
12/9 Cal Bike
30 Double-Unders
Wednesday, June 14 2023
Every 2 minutes, for 16 minutes (8 sets) of:
Strict Press
Set 1 – 5 reps @ 65-75%
Set 2 – 3 reps @ 70-80%
Set 3 – 1 reps @ 75-85%
Set 4 – 3 reps @ 77-87%
Set 5 – 2 reps @ 80-90%
Set 6 – 1 rep @ 85-95%
Sets 7-8 – 8 reps @ 70-80%
Metcon: Against a 4-minute running clock….
400 Meter Run
6 x (5 Push-Ups + 1 Wall Walk)
Max Reps of Double-Unders or Max Calories of Assault Bike
Rest 2 minutes and repeat for a total of three (3) sets.