Tuesday, August 29 2023

Metcon: Every 5 minutes, for 40 minutes (4 sets of each) for time of:

*Station 1:

1000 Meter Row or Ski or 2000 Meter Bike Erg

*Station 2:

Four rounds for time of:

3 Wall Walks

12 Kettlebell Swings

Note your times for each of the 8 sets, then sum them for a total overall working time. Goal is to have the lowest total working time.

COACHES – Please inform your group that Wednesday will be a 1-RM Front Squat day BEFORE they start this workout. Please educate them that if they went for a 1-RM snatch on Monday, and plan to hit a 1-RM front squat on Wednesday, they should be treating Tuesday as an aerobic flush.

Monday, August 28 2023

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

Snatch x 1 rep

*Set 1 = 2 reps @ 70%

*Set 2 = 1 rep @ 75%

*Set 3 = 1 rep @ 80%

*Set 4 = 1 rep @ 85%

*Set 5 = 1 rep @ 88%

*Set 6 = 1 rep @ 91%

*Set 7 = 1 rep @ 94%

*Set 8 = 1 rep @ 97%

*Set 9 = 1 rep @ 99% or more

*Set 10 = 1 rep @ 101% or more

Compare your results to May 1, 2023.

Metcon:

“Nancy”

Five rounds for time of:

Run 400 Meters

15 Overhead Squats

Wednesday, August 23 2023

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps

Interval 2 – Wall Climb x 4 reps

Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps

Interval 4 – Ring Dips (with or without scaling option) x 12 reps

Metcon:

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.

Tuesday, August 22 2023

Strength: Every 3 minutes, for 21 minutes (7 sets):

Deadlift

*Set 1 – 6 reps @ 60%

*Set 2 – 4 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 1 reps @ 80%

*Set 5 – 1 rep @ 80-84%

*Set 6 – 1 rep @ 84-87%

*Set 7 – 1 rep @ 87-90%

Metcon:

Three rounds for time of:

400 Meter Run

12 Toes to Bar

12 Left Arm Kettlebell Snatches (24/16 kg)

12 Right Arm Kettlebell Snatches 53/35

Monday, August 21 2023

Metcon: Every 90 seconds, for 30 minutes (5 sets) of:

Station 1 – 20/15 Calories of Rowing

Station 2 – 5 Burpee Box Jump-Overs + 8 Strict Pull-Ups

Station 3 – 20 Wall Ball Shots 20/14

Station 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer’s Carry 53/35

Tuesday, August 15 2023

Strength: Bench Press

*Set 1: 4 reps @ 65%

*Set 2: 3 reps @ 75%

*Set 3: 2 reps @ 85%

*Set 4: 1 rep @ 90-95%

*Set 5: MAX REPS @ 75%

Rest exactly 2 minutes between sets.

Metcon: Every minute, on the minute, for 20 minutes (5 sets):

Station 4 – 40 Double-Unders

Station 3 – 20 Push-Ups

Station 1 – 15/10 Calories of Assault Bike

Station 2 – 5 Wall Walks

Monday, August 14 2023

Strength:

Every 2 minutes, for 12 minutes (6 sets):

Hang Snatch from Mid-Thigh + Snatch @ 80-85% of 1-RM Snatch

Metcon:

Every 7 minutes, for 21 minutes (3 sets) for times:

1000 Meter Row

20 Front-Racked Kettlebell Walking Lunges

Friday, August 11 2023

Metcon: For Time

31 Burpees

31 Wall Balls 20/14

31 Pull-ups

31 Calories

31 American KB Swings 70/53

31 Goblet Squats

31 American KB Swings

31 Calories

31 Pull-ups

31 Wall Balls

31 Burpess

Thursday, August 10 2023

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

Clean & Jerk

Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today.

Metcon:

For time:

60 Calories of Rowing

30 Ground to Overhead 135/95

15 Toes to Bar

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

Wednesday, August 9 2023

Metcon: Complete as many rounds and reps as possible in 30 minutes of:

40/30 Calories of Assault Bike, Ski Erg or Rowing

40 Double-Unders

30 Alternating Barbell Lunges (95/65 lbs)

30 Push-Ups

Friday, August 4 2023

Strength: Every 2 minutes, for 12 minutes (6 sets):

Front Squat

*Set 1 – 3 reps @ 65%

*Set 2 – 2 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

*Set 6 – 1 rep @ 90%

Metcon:

“Deceit”

For time:

1000 Meter Row

100-Foot Double Kettlebell Overhead Walking Lunges 53/35

Compare results to March 8, 2023.

Thursday, August 3 2023

Metcon: Every 4 minutes, for 32 minutes (8 sets) for total load:

400 Meter Run

8 Shoulder to Overhead

The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets

Wednesday, August 2 2023

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

Deadlift x 2 reps @ 75-80% of 1-RM

Make sure you pull the slack out of the bar and focus on proper mechanics. Perform the concentric as fast as possible.

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

30 Double-Unders

12 Dumbbell Burpee Deadlifts 50/35

12 Toes to Bar

Tuesday, August 1 2023

“Cannonball Run”

For time:

800 Meter Run

40 Pull-Ups or 20 Strict Pull-Ups

40 Kettlebell Snatches 53/35 20 each arm)

40 Wall Ball Shots 20/14

800 Meter Burden Run with Wall Ball 20/14

40 Wall Ball Shots

40 Kettlebell Snatches (20 each arm)

40 Pull-Ups or 20 Strict Pull-Ups

800 Meter Run

Monday, July 31 2023

Five sets of:

Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch

Rest as needed

Metcon: Every 4 minutes, for 16 minutes (4 sets) for times:

25/18 Calories of Assault Bike

10 Power Snatches 135/95

Each set should take no more than 3 minutes. The Assault Bike should be done in two minutes or less; please adjust the calories or loading to ensure that you get at least one minute of rest between sets.

Monday, July 17 2023

There will be no 6:15pm class tonight.

Strength: Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 7 reps @ 67-73%

*If you were able to perform all sets and percentages (65-70%) last week then increase by 2-3%

Metcon:

Five rounds for time of:

40 Double-Unders

10 Push Presses 135/95

10 Toes to Bar

Friday, July 14 2023

Strength: In 15 minutes build to today’s 3-RM…

Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

Metcon: Every 4 minutes, for 20 minutes (5 sets), for times:

400 Meter Run

12 Thrusters 75/55

6 Bar Muscle-Ups

Thursday, July 13 2023

Strength: Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 7 reps @ 65-70%

Metcon:

Five rounds for time:

20/15 Cal Bike

12 Toes to Bar

12 Stationary or Ring Dips

12 Push-Ups

Wednesday, July 12 2023

Metcon: In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:

25 Double Kettlebell Deadlifts 53/35

50-Foot Front-Racked Kettlebell Walking Lunges 53/35

100-Foot Double Kettlebell Overhead Carry 53/35

150-Foot Double Kettlebell Farmer’s Carry 53/35

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

Tuesday, July 11 2023

Metcon: Every 8 minutes, for 40 minutes (5 sets) for calories:

800 Meter Run

20 Box Jump-Overs 24/20

10 Strict Handstand Push-Ups

Max Calories of Rowing

This is 40-consecutive minutes of movement. Your score will be the sum of the calories achieved rowing each set. Athletes may choose their strategy in terms of how hard to push the row, and in which sets…all that matters is total number of calories achieved over the course of the five sets.