Monday, April 8 2024
Metcon: 3RFT
1000 Meter Row
800 Meter Run
40 Goblet Lunges
20 Chest-to-Bar Pull-Ups or Strict Pull-Ups
10 Handstand Push-Ups
Thursday, April 4 2024
We will be OPEN for evening classes! Please have a clean pair of shoes!
Strength: Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk
*Sets 1-2 = 55-60% of 1-RM Push Press
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%
Metcon: Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calorie Bike
12 Toes to Bar
9 Handstand Push-Ups
12 Pull-Ups
15/10 Calorie Bike
Wednesday , March 27 2024
Strength: Three sets
5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the five reps with the pause, perform 5 deadlifts at a tempo of your choosing.
Metcon: Three rounds for time:
750 Meter Row or Ski or 1500 Meter Bike Erg
20 Alternating Dumbbell Snatches 50/35
10 Dumbbell Box Step-Overs 50/35
Wednesday, March 20 2024
Strength: Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
Metcon: For time
100 Double-Unders
50 Dumbbell Push Presses 50/35
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses 50/35
100 Double-Unders
Tuesday, March 12 2024
Strength: Every 2 minutes, for 10 minutes (5 sets): Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 10 reps @ 70%
Set 5 – 8 reps @ 65%
Metcon: Every minute, on the minute, for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Assault Bike
Station 2 – 30 seconds of Kettlebell Front Squats
Station 3 – 30 seconds of KB Swings
Station 4 – Rest
When the running clock reaches 5:00, perform the following…
Every 3 minutes, for 15 minutes (5 sets) for times of: Number of calories completed during 30 second max effort. Number of Kettlebell Front Squats completed during 30 second max effort. Number of Kettlebell swings completed during 30 second max effort
Monday, March 11 2023
Metcon: Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Alternating Dumbbell Snatches
Friday, March 1 2024
Metcon: 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Thursday, February 29 2024
Metcon: For time
1000 Meter Row
immediately followed by…
21-15-9
Push Press
Pull-Ups
immediately followed by…
800 Meter Run
Strength: 2 Sets
Bulgarian Split Squat x 20 reps @ 1010(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets