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Thursday, October 12 2024

Strength: Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 65% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

Metcon: Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches 135/95
14 Toes to Bar

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Monday, October 2 2023

Strength: Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1

As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

Metcon: “Nitrous”

For time:

1000 Meter Row

50 Thrusters 95/65

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Tuesday, September 27 2023

Strength: 15 minutes (6 sets) of:
Back Squat

*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 80%
*Set 6 – Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)

Metcon: EMOM 15

  1. 10/7 Cal Bike

  2. 200m Sprint

  3. 20 Jumping Lunges

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Wednesday, September 20 2023

There will be no 6:15pm class. We apologize for any inconvenience.

Strength: Every 2 minutes, for 16 minutes (8 sets):

Split Jerk x 3 reps

*Sets 1-3 = @ 70% of 1-RM Jerk

*Sets 4-6 = @ 75%

*Sets 7-8 = @ 80%

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

40 Double-Unders

20 Push Presses 95/65

10 Chest-to-Bar Pull-Ups

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Tuesday, September 19 2023

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

Back Squat

*Set 1 – 5 reps @ 70% of 1-RM

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

*Set 4 – 3 reps @ 85%

*Set 5 – 5 reps @ 78-80%

*Set 6 – 8 reps @ 73-75%

Metcon: For time

50 Calorie Row

50 Wall Balls 20/14

50 Bench Press 135/95

50 Wall Ball

50 Calorie Row

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Friday, September 8 2023

There will be no 5:15pm class. Only 4:15pm, we apologize for any inconvenience.

Metcon: 4 RFT

500 Meter Row
3 Snatches or Power Cleans  @ 70-75% of 1-RM
400 Meter Run
3 Snatches or Power Cleans  @ 70-75% of 1-RM

We tested new 1-RM Snatch last week on, please use between 70-75% of the heaviest lift you were able to achieve then.

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Wednesday, September 6 2023

Strength: Every 2 minutes, for 24 minutes (8 sets):

Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101-105%

Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Compare your results to March 27, 2023.

Metcon: Complete as many rounds and reps as possible in 10 minutes of:

50 Double-Unders

40-Foot Walking Lunges with Farmer’s Carry 53/35

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Tuesday, September 5 2023

Metcon: “Hard Labor”

Four sets for max reps:

90 Seconds of Rowing (for calories)

Rest 30 seconds

90 Seconds of Assault Bike (for calories)

Rest 30 seconds

90 Seconds of Kettlebell Snatch 53/35

Rest 30 seconds

90 Seconds of Goblet Squats 53/35

Rest 30 seconds

90 Seconds of Burpee Pull-Ups

Rest 30 seconds

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Thursday, August 31 2023

Strength: Every 90 seconds, for 9 minutes (6 sets):

Bench Press x 1 rep @ 90-95%

Metcon: Three sets for max reps:

90 seconds of the following…

7 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

7 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…

7 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds

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Wednesday, August 30 2023

Strength: Take 20 minutes to build to a 1-RM Front 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+%

Compare results to April 24, 2023.

Metcon: Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)