Monday, January 6 2025

Strength: Back Squat

Build to a

Heavy Set of 2 Back Squats

Time

"Tunnel Vision"

5 Rounds for Time:

20 Box Jumps 24/20

20 Wallballs 20/14

20 Kettlebell Swings 53/35

Time Cap: 18 Minutes

Friday, January 3 2025

Strength: 6 Sets

Power Clean x 2 reps

Metcon: "Push It Real Good"

10 Rounds for Time:

12 Wallballs 20/14

9 Power Cleans 135/95

30 Double Unders

Friday, January 3 2025

Strength: 6 Sets

Power Clean x 2 reps

Metcon: "Push It Real Good"

10 Rounds for Time:

12 Wallballs 20/14

9 Power Cleans 135/95

30 Double Unders

Strength: 4 Sets

Bench Press x 5 reps

Superset: 10 V-Ups

Metcon: "Even Flow"

Every 2 Minutes x 10 Sets

5 Push Ups

10 Air Squats

15 AbMat Sit Ups

Max Calorie Bike

*Score: Total Bike Calories

**Push Ups, Air Squats & Sit Ups should take about 1 minute, giving equal time on the bike.

Monday, December 30 2024

Strength: Build to a 1RM Deadlift

Metcon: For Time

"Snack Time"

600 Meter Run

50 Toes to Bar

40 Dumbbell Push Press

30 Dumbbell Hang Power Cleans

200 Meter Farmers Carry

Friday, December 27 2024

Normal class schedule today and Saturday December 28.

Metcon: "Hilltop"

For Time:

100/80 Calorie Row

50 Wall Balls 20/14

50 Pull-ups 20/14

50 Wall Balls

100/80 Calorie Row

Thursday, December 26 2024

8:30AM ONLY! Class registration is  required in zennplanner.

Strength: 3 Sets Of

6 Sumo Deadlifts

Metcon: “Hurry Back"

For Time:

40-30-20-10 Box Jumps 24/20

20-15-10-5 Power Cleans 155/105

Age 55+: 115/85

Thursday, December 26 2024

8:30AM ONLY! Class registration is  required in zennplanner.

Strength: 3 Sets Of

6 Sumo Deadlifts

Metcon: “Hurry Back"

For Time:

40-30-20-10 Box Jumps 24/20

20-15-10-5 Power Cleans 155/105

Age 55+: 115/85

Tuesday, December 24 2024

Metcon: "12 Days of Christmas “

For Time:

1 Thruster

2 Reverse Lunges

3 Push Press

4 Front Squats

5 Hang Power Cleans

6 Deadlifts

7 Burpees

8 Pull-ups

9 Wall Balls

10 Toes to Bar

11 HSPU

12 Calories

Monday, December 23 2024

Metcon: “PIVOT!”

AMRAP 30: Teams of 2

30 Calorie Row

30 Calorie Bike

30 Shuttle Runs

Friday, December 20 2024

Strength: 4 Sets

Bench Press x 3 reps

Building to 80% +5-10lbs

Reps

"Three Pointer"

5 Rounds for Total Reps:

Minute 1: Dumbbell Floor Press 50/35

Minute 2: Bike Calories

Minute 3: Toes to Bar

Minute 4: Rest

Thursday, December 19 2024

Strength: 4 Sets

Deadlifts x 2 reps

* Rest 2-3 Minutes Between Sets

Metcon: “Mufasa"

On the Minute x 10:

3 Power Snatches 115/85

Max Bar-Over Burpees

Age 55+: 95/65

Wednesday, December 18 2024

Strength: 4 Sets

Clean x 3 reps

Building to 80%

Metcon: "Quadruplet"

4 Rounds x AMRAP 4:

27/21 Calorie Row/Ski

15 Box Jumps 24/20

12 Alternating Dumbbell Hang Squat Cleans

* Rest 4 Minutes Between Rounds

* Pick-up Where You Left Off

Tuesday, December 17 2024

Strength: 3 Sets of:

2 Weighted Strict Pull-ups

* Rest 2-3 Minutes Between Sets

Metcon: “Mount St. Helens"

For Time:

36 Pull-ups

63 Kettlebell Swings (53/35)

1,200 Meter Row/Ski

Monday, December 16 2024

Strength: 4 Sets

Back Squat x 3 reps

Superset: 10/7 Cal Bike Sprint

Metcon: "Stud Finder"

5 Rounds for Time:

9 Front Squats

50 Meter Farmers Carry

9 Push Press

50 Meter Farmers Carry

Barbell: 135/95

Dumbbells: 50's/35's

Age 55+: (95/65) (35's/25's)

Time Cap: 18 Minutes

Friday, December 13 2024

Strength: 4 Sets

Bench Press x 8 reps

Superset: a Skill of your choice

Metcon: TABATA

20 seconds on, 10 seconds off x 8 rounds

Station 1: Calorie Bike

Station 2: Jumping Lunges

Station 3: Bench Dips

Station 4: Cal Ski/Row

Thursday, December 12 2024

Strength: 3 Sets of:

8 Power Cleans

* Build in Weight to Technical Failure

* Rest 2 - 3 Minutes Between Sets

Metcon: “Breaking News"

For Time:

5 Rounds of:

30 Double Unders

10 Unbroken Power Cleans 115/85

Directly Into...

5 Rounds of:

30 Double Unders

10 Pull-ups

[Every Power Clean Break]:

3 Burpee penalty

Barbell: 115/85

Age 55+: 95/65

Time Cap: 18 Minutes

Wednesday, December 12 2024

Strength: 4 Sets

Romanian Deadlift x 8 reps

Metcon: AMRAP 15

15 Wall Balls 20/14

20 Abmat Sit-ups

25 Russian KB Swings 53/35

Wednesday, December 12 2024

Strength: 4 Sets

Romanian Deadlift x 8 reps

Metcon: AMRAP 15

15 Wall Balls 20/14

20 Abmat Sit-ups

25 Russian KB Swings 53/35

Tuesday, December 10 2024

Strength: 4 Sets

Push Jerk x 3 reps @80%

superset: Lateral Raises x 12-15 reps

Metcon: For Time

21-15-9-15-21

Push Press 95/65

Push-ups

Calories