Wednesday, November 20 2024

Strength: 4 Sets

Strict/Weighted Pull-ups x 2-3 reps

Superset: Strict/ Weighted Dips x 2-3 reps

Metcon: AMRAP 18

12/9 Cals

14 Pull-ups

16 DB Snatches 50/35

18 Box Jumps 24/20

Tuesday, November 19 2024

Strength: 4 Sets

Deadlift x 3 reps @80%

Metcon: For Time

30-20-10

KB Swings 70/53

Jumping Lunges

Push-ups

Tuesday, November 19 2024

Strength: 4 Sets

Deadlift x 3 reps @80%

Metcon: For Time

30-20-10

KB Swings 70/53

Jumping Lunges

Push-ups

Monday, November 18 2024

Strength: 4 Sets

Push Jerk x 2-3 reps *climbing

Superset: Lateral Raises x 12-15 reps

Metcon: AMRAP 15

200m Run

24 Double-under

12 Toes to Bar

6 Power Cleans 135/95

Friday, November 15 2024

Strength: 6 Sets

Bench Press x 6 reps

Superset: KB Skull Crushers x 12-15 reps

Metcon: AMRAP 14

7 Ring Dips x

21 Double-under

14 Push-ups

21 Double- under

7 Push Press 115/75

Friday, November 15 2024

Strength: 6 Sets

Bench Press x 6 reps

Superset: KB Skull Crushers x 12-15 reps

Metcon: AMRAP 14

7 Ring Dips x

21 Double-under

14 Push-ups

21 Double- under

7 Push Press 115/75

Thursday, November 14 2024

Strength: 4 Sets

Back Squat x 2-3 reps

Metcon: AMRAP 10

10 Wall Balls 20/14

10 Deadlifts 185/135

10 Calories

• add 2 reps each round

Wednesday, November 13 2024

Strength: 5 Sets

Push Jerk x 3 reps

Superset: Lateral Raises x 12-15 reps

Metcon:  3 Sets

AMRAP 5

3 Strict pull-ups

4 HSPU

5 Box Jumps 24/20

6 DB Snatches 50/35

Rest 90 seconds, repeat.

Tuesday, November 12 2024

Strength: 5 Sets

Power Clean x 2 reps

Superset: 10 Cal Bike Sprint

Metcon: For Time

15-12-9-6-3

Hang Power Clean 155/015

Toes to Bar

Calories

Monday, November 11 2023

Normal Class Schedule

Metcon: "Loredo"

6FRT

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters

Friday, November 8 2024

Strength: 5 Sets

Bench Press x 2-3 reps

Superset: Your choice

Metcon: For Time

50-40-30-20-10

Sit-ups

25-20-15-10-5

Push-ups

Calories

Wednesday, November 6 2024

Strength: 5 Sets

Deadlift x 3 reps

Superset: Weighted Ring Dips x 3-5 reps

Metcon: For Time

3-6-9-12-9-6-3

Deadlift 225/155

Ring Dips

Pull-ups

Tuesday, November 5 2024

Strength: 4 Sets

Front Squat x 3 reps

Superset: Wall Sit x 45 seconds

Metcon: 5RFT

10 Thrusters

10 Bar Over Burpees

200m Run

Tuesday, November 5 2024

Strength: 4 Sets

Front Squat x 3 reps

Superset: Wall Sit x 45 seconds

Metcon: 5RFT

10 Thrusters

10 Bar Over Burpees

200m Run

Monday, November 4 2024

Strength: 5 Sets

Push Press x 5 reps

Superset: Lateral Raises x 15 reps

Metcon: AMRAP 18

200m Row

5 HSPU

10 Power Cleans 135/95

15 Toes to Bar

Friday, November 1 2024

Strength: 5 Sets

Bench Press x 3 reps

Superset: Deadlift x 5-7 reps

Metcon: EMOM 12

1. 12/9 Calories

2. 10 Ring Dips

3. 20 Russian KB Swings

4. 20 Abmat Sit-ups

Thursday, October 31 2024

We will have an abbreviated evening schedule for Halloween.

Strength: 4 Sets

Front Squat x 3 reps

Metcon: 4RFT

400m Run

16 Alt. DB Snatches 50/35

32 Push-ups

64 Double- under

Tuesday, October 29 2024

Strength: 5 Sets

Back Squat x 5 reps

Set 1: 65%

Set 2: 70%

Set 3: 75%

Set 4: 80%

Set 5: 85+%

Metcon: 3RFT

500m Row

24 Walking Lunges 53/35

12 Chest to Bar Pull-ups

Tuesday, October 29 2024

Strength: 5 Sets

Back Squat x 5 reps

Set 1: 65%

Set 2: 70%

Set 3: 75%

Set 4: 80%

Set 5: 85+%

Metcon: 3RFT

500m Row

24 Walking Lunges 53/35

12 Chest to Bar Pull-ups

Monday, October 28 2024

Strength: 5 Sets

1 Push Press + 2 Push Jerk

*Climbing

Metcon: For Time

21–15-9

Push Jerk 115/75

Calories

American KB Swings 53/35