Wednesday, January 19 2024

Strength: 3 Sets

Static Hold on Rings x max time

Barbell High Pulls x 10 reps

Superset: DB Lateral Raises x 12-15 reps

Metcon: AMRAP 20

400m Row/Ski or 20/17 Cal Bike

20 Toes to Bar

12 Hang Power Cleans 135/95

Tuesday, January 16 2024

Strength: Back Squat

20 reps unbroken

Add 15-20lbs to your starting weight.

Superset warm up sets with 10 Barbell good mornings.

Metcon: AMRAP 15

10/7 Cals

10 Push Press 115/75

20 Double-Unders

10 Front Squats

Monday, January 15 2024

Happy Martin Luther King Day!

9:00am Class only.

Strength: 6 Sets

Power Clean x 2 reps @ 75-80%

Metcon: 5RFT

200m Run/Row/Ski

10 Power Cleans 155/105

10 Burpees

10 Toes to Bar

Friday, January 12 2023

Strength: Strict Press

5 Sets of 5 reps

*Climbing

Super set with..

Low Plank x 1 minute

Metcon: 12:00 minutes to get as far as possible…

3-6-9-12-15-18-21-24…

Clean + Jerk 115/75

Box Jumps 24/20

Thursday, January 11 2023

Strength: Bench Press

5 Sets of 10

Superset with

20 Unbroken Russian KB Swings 70/50

Metcon: : 6RFT

50 Double-unders

10 Power Snatches 75/55

Thursday, January 10 2023

**Morning classes please check the website for any class updates due to the weather.

Strength: 5 Sets

1 Clean Lift Off + 2 Power Clean

Start at 65% and climb

Metcon: AMRAP 18

5 HSPU

7 Hang Power Cleans 135/95 (climb each round)

9 Toes to Bar

12 Cals

Monday, January 8 2023

Strength: Every 2 minutes for 16 minutes;

10/7 Cal Bike

3 Deadlifts

Start at 60% and build to 80% over 8 sets

Metcon: AMRAP 5

5 Pull-ups

10 Back Squats 115/75 (from the floor)

5 Pull-ups

10 Push Press

Rest 1 minute, repeat for 3 sets. Pick up where you left off the previous AMRAP

Thursday, January 4 2023

Strength: Bench Press

5 Sets of 12-15 reps

Superset: Weighted Sit-ups x 20 reps

Metcon: AMRAP 12

6 Cals (any machine)

6 Push-ups

6 Box Jumps-Overs 24/20

6 Ring Dips

*add 2 reps every 2 rounds.

Round 1& 2: 6 reps

Rounds 3& 4: 8 reps

Rounds 5 & 6: 10 reps

Etc…

Tuesday, January 2 2024

Strength: EMOM 16

Odd: 5 Jerks (off the ground)

Even: Pulling of your choice

1. 3-5 Muslce-ups

2. 5-10 Strict Pull-ups

3. 5 Weighted Pull-ups

4. 10-15 Kipping Pull-ups

Metcon: For Time

15-14-13-12-11 10-9-8-7-6-5-4-3-2-1

American KB Swings 53/35

Burpees

200m Run

ADV: 70/53

Friday, December 29 2023

Strength: 4 Sets

Bench Press x 3-5 reps

Into…

Ab Roll-Outs x 12-15 reps

Metcon: 15 minutes to get as far as possible….

10-20-30-40-50

Alt. DB Snatch 50/35

Abmat Sit-ups

Thursday, December 28 2023

Metcon: 0:00-12:00

5 Hang Power Cleans x 4 minutes

3 Hang Power Cleans x 4 minutes

1 Hang Power Clean x 4 minutes

Immediately into…

EMOM 10

Deadlift x 5 reps

Into…

AMRAP 10

10 Cals

7 Ring Dips

Wednesday, December 27 2023

Metcon: Every 5 minutes for 30 minutes

10 Strict Pull-ups

15 Toes to Bar

20 Push-ups

25 Wall Balls 20/14

12 Day’s of Christmas

1 Deadlift 95/65

2 Hang Power Cleans

3 Front Squats

4 Strict Press

5 Back Squats

6 Push Press

7 Sumo Deadlift High Pulls

8 Squat Cleans

9 Push Jerks

10 Hang Power Snatches

11 Front Rack Lunges

12 Thrusters

** Make sure to sign-up on zennplanner! **

Monday, December 18 2023

Strength: Split or Push Jerk

In 15 minutes built to a heavy triple

Superset with…

3. 5-7 Strict Pull-ups

Metcon: AMRAP 18

6 Push Jerks 115/75

7 Burpee Pull-ups

10 Alt. DB Snatches 50/35

250m Row/ Ski

Thursday, December 14 2023

Metcon: 30 minute running clock….

400m Run or 500m Row/Ski

10 Deadlifts 225/155

Right into…

Pull of your choice…

1. 15 Kipping Pull-ups

2. 10 Strict Pull-ups

3. 5 Muscle-ups

Wednesday, December 13 2023

Strength: Power Snatch

Part 1: 5-10 minutes to warm-up to 70% Part 2: EMOM 10

3 Power Snatches @70%

Metcon: Every 3 minutes for 18 minutes….

10 Jerks 115/75

10 American KB Swings 70/53

10 Wall Balls 20/14

10 HSPU or Seated DB Press

Tuesday, December 12 2023

Strength: Back Squat

20 reps unbroken

*This is week 1 of our 8 week squat cycle.

Metcon: AMRAP 15

50 Cal Row/Ski/Bike

40 Front Squats 75/55

30 Front Squats 95/65

Then in remaining time…… AMRAP

12 Alt. DB Snatches 50/35

8 Toes to Bar

You only do the 50,40,30 section 1 time and then it’s JUST the AMRAP of DB Snatches and toes to Bar.

Monday, December 11 2023

Metcon: 5 Round (20 minutes)

1 minute Max Bench Press 135/75 (floor press outside)

Into…

1 minute Max Cals (25-30 is the goal)

Rest 2 minutes

Rx+ 185/100

Metcon: 2 RFT

50 Russian KB Swings 53/35

50 Sit-ups (feets anchored to KB)

100 Double-unders

*12 Min Cap

Rx+: 70/53

Thursday, December 7 2023

Accessory Work:

3 Rounds

1 min. Hammer Curls

1 min. Skull Crushers

1 min. Alt. V-Ups

Metcon: 10RFT

3 Hang Power Cleans 135/95

4 Thrusters

5 Box Jump Overs 24/20

The barbell movements should be a challenging weight. This workout is meant for heavy lifting not cardio!

Wednesday, December 6 2023

Metcon: For Time

5 Rounds

10 Alt. DB Snatches 50/35

15 Pull-ups

Into…

800m Run or 1,000m Row

Into…

21-15-9

Single Arm DB Push Press 50/35

Burpees Over the DB

Push-ups