Thursday, October 24 2025

Strength: Core work

Metcon: AMRAP 16

5 Deadlift 225/155

10 Toes to Bar

15 Calories

Wednesday, October 23 2024

Strength: 5 Sets

Front Squat x 3 reps

Superset: Weighted Sit-ups x 12-15 reps

Metcon: 3RFT

500m Row or Ski

40 Double-unders

30 Wall Balls

Tuesday, October 22 2024

Strength: 5 Sets

Weighted Pull-ups x 3-5

Superset: Weighted Dips x 5-7 reps

Metcon: For Time

10-9-8-7-6-5-4-3-2-1

HSPU

Pull-ups

Push-ups

200m Run

Monday, October 21 2024

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

Clean x 2 reps @ 75-85%

Metcon: For Time

50/35 Calorie Bike

25 Clean + Jerks 135/95

15 Front Squats

Friday, October 18 2024

Strength: Every 3 minutes for 15 minutes… (5 Sets)

10/7 Cal Bike

10 Toes to Bar

1-3 Power or Squat Cleans

Metcon: 2RFT

25 Push Press 95/65

50 Double-unders

25 Burpees

50 Double-unders

Friday, October 18 2024

Strength: Every 3 minutes for 15 minutes… (5 Sets)

10/7 Cal Bike

10 Toes to Bar

1-3 Power or Squat Cleans

Metcon: 2RFT

25 Push Press 95/65

50 Double-unders

25 Burpees

50 Double-unders

Thursday, October 17 2024

Strength: 5 Sets

Bench Press x 7 reps

Metcon: 4RFT

7 Ring Dips

14 KB Swings 70/53

21 Push-ups

400m Run

Wednesday, October 16 2024

Strength: 5 Sets

Back Squat x 7 reps

Superset: Weighted Pull-ups x 5-7 reps

Metcon: AMRAP 15

25 Toes to Bar

25 Front Squats l 115/75

25 Calories

Tuesday, October 15 2024

Strength: 15 Minutes to build to a 1RM Push Press

Metcon: 5RFT

5 HSPU

10 Power Cleans 135/95

20 Wall Balls 20/14

200m Run

We will be closed tomorrow is observance of Columbus Day!

Home Workout: AMRAP 30

200m Run

5 Push-ups

10 Burpees

20 Jumping Lunges

30 Sit-ups

40 Air Squats

Friday, October 11 2024

Strength: 4 Sets

Bench Press x 6-8 reps

Superset: your choice

Metcon: AMRAP 16

20 Burpees

30 Calories

40 American KB Swings 53/35

Thursday, October 10 2024

Strength: Deadlift

5 Sets of 2 reps *climbing

Metcon: 3RFT

500/400m Row or 400m Run

15 Deadlifts 225/155

45 Double-unders

Wednesday, October 9 2024

Strength: 4 Sets

10 KB Rows per side

Superset: Weighted Ring Dips x 5-7 reps

Metcon: AMRAP 5

5 Pull-ups

10 Push-ups

Rest 1 minute

AMRAP 5

5 Power Snatches 95/65

10 Calories

Rest 1 minute

AMRAP 5

5 Ring Dips

10 Barbell Rows 95/65

Wednesday, October 9 2024

Strength: 4 Sets

10 KB Rows per side

Superset: Weighted Ring Dips x 5-7 reps

Metcon: AMRAP 5

5 Pull-ups

10 Push-ups

Rest 1 minute

AMRAP 5

5 Power Snatches 95/65

10 Calories

Rest 1 minute

AMRAP 5

5 Ring Dips

10 Barbell Rows 95/65

Tuesday, October 8 2024

Strength: Back Squat

5 Sets of 2-3 reps @80-85% +5-10lbs

Superset: 10 Single Leg KB Deadlifts x 5-7 reps per side

Metcon: AMRAP 15

250m Row

20 Wall Balls 20/15

200m Run

20 Jumping Lunges

Monday, October 7 2024

Strength: 4 Sets

200m Farmers Carry

Push Press x 3-4 reps

Metcon: AMRAP 10

3-6-9-12-15-18-21

Hang Power Cleans 135/95

Toes to Bar

Monday, October 7 2024

Strength: 4 Sets

200m Farmers Carry

Push Press x 3-4 reps

Metcon: AMRAP 10

3-6-9-12-15-18-21

Hang Power Cleans 135/95

Toes to Bar

Friday, October 4 2024

Strength: 4 Sets

Push Press x 3 reps *climbing

Metcon: 4RFT

500/400m Row/Ski

10 HSPU

15 Pull-ups

Thursday, October 3 2024

Strength: Bench Press

6 Sets of 1-2 reps

Superset: your choice

Metcon: AMRAP 12

6 DB Snatches 50/35

8 Single Arm DB Push Press

100m Run

Wednesday, October 2 2024

Strength: Deadlift

5 Sets of 3 reps

Metcon: “Annie”

For Time

50-40-30-20-10

Double-under

Sit-ups