1000m challenge:
Please do your best to make it to your class early and complete a 1000m row at an easy pace before your class starts. This should not take more than 5 minutes of your time and will be of great physical benefit for the workout ahead.
Hope you are all ready to crush this week in, and OUT of the gym!
A)
For time:
40 DB snatches
30 Dips
20 Box jumps
B)
For time:
5k run
This weeks Floater:
4 Rounds for time:
500m row
10 Burpee box jump overs (24/20)
1000m challenge:
Please do your best to make it to your class early and complete a 1000m row at an easy pace before your class starts. This should not take more than 5 minutes of your time and will be of great physical benefit for the workout ahead.
Hope you are all ready to crush this week in, and OUT of the gym!
A) 3 sets:
3 Skin the Cats or 5 Toes to Rings
20 Hips Down Pushups
10 Hollow Rocks
B)
5 Minute AMRAP:
6 Power snatch 95/65
6 Lateral burpee over bar
**REST 2 MINUTES**
5 Minute AMRAP:
7 Front squats
7 Toe to bar
**REST 2 MINUTES**
5 Minute AMRAP:
8 S2OH *1 sec pause at the top of each rep
8 Push-ups
This weeks Floater:
4 Rounds for time:
500m row
10 Burpee box jump overs (24/20)
Putting out a challenge this week.
Please do your best to make it to your class early and complete a 1000m row at an easy pace before your class starts. This should not take more than 5 minutes of your time and will be of great physical benefit for the workout ahead.
Hope you are all ready to crush this week in, and OUT of the gym!
A) 3 sets:
10 KB high pulls (R/L)
50ft Overhead carry (R/L)
10-20 L sit tic tock
B) 5 min AMRAP
Max Wall Balls
*Every minute, including 0:00,
20 Double Unders
* Rest 2 minutes
5 min AMRAP
Max Kettlebell Swings
*Every minute, including 0:00,
5 Burpees
* Rest 2 minutes
5 min AMRAP
Max Medball Cleans
*Every minute, including 0:00,
5 Box Jumps
This weeks Floater:
4 Rounds for time:
500m row
10 Burpee box jump overs (24/20)
Putting out a challenge this week.
Please do your best to make it to your class early and complete a 1000m row at an easy pace before your class starts. This should not take more than 5 minutes of your time and will be of great physical benefit for the workout ahead.
Hope you are all ready to crush this week in, and OUT of the gym!
A)
Build to a 1RM Push Press Then, max effort set @ 70% of that weight
B)
Minutes 0:00-9:00
5 rounds
16/12 cal row
12 chest to bar pull-ups
**rest until minute 11**
11:00-20:00
60/40 cal bike
**every minute including 11:00 perform 3 power cleans at 175/115**
This weeks Floater:
4 Rounds for time:
500m row
10 Burpee box jump overs (24/20)
Putting out a challenge this week.
Please do your best to make it to your class early and complete a 1000m row at an easy pace before your class starts. This should not take more than 5 minutes of your time and will be of great physical benefit for the workout ahead.
Hope you are all ready to crush this week in, and OUT of the gym!
A)
3 sets:
100ft overhead carry (R/L) *HEAVY*
8 KB front rack step ups **SLOW&CONTROLLED**(same weight as last week)
3-6 muscle ups or, 8/8 strict chest to bar and dips
B)
"Uncle Ralph"
For time: (no time cap)
2 Mile run
30 Thrusters (95/65) *1 sec hold at the to of each rep
30 Lateral burpees over bar
This weeks Floater:
4 Rounds for time:
500m row
10 Burpee box jump overs (24/20)
Olympic lifting:
A)
In 15 minutes:
Build to a heavy behind the neck snatch grip push press
B)
Every 2:30 for 15 minutes:
Hang squat snatch
+
Overhead squat
+
Low hang squat snatch
+
Overhead squat
C)
3 sets: (2 minutes btw ea. set)
Tall drop cleans 1.1.1
WORKOUT OF THE DAY:
A)
For time:
50 Burpees over bar
When the clock hits 6 minutes:
For time:
21 Dead lifts (225/155)
400m run
15 Dead lifts (275/185)
400m run
9 Dead lifts (315/205)
400m run
When the clock hits 24 minutes:
Complete as many push ups as possible until the clock hits 30 minutes
For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.
These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.
Hope you enjoy
WORKOUT OF THE DAY:
A)
3 sets:
15 Dips
20 DB snatches
15 Unbroken strict pull ups *use band to go unbroken
B)
“Death by 10m sprint”
With a continuously running clock do one 10m sprint the first minute, two the second minute, three the third minute… continuing as long as you are able.
This weeks Floater:
For time:
30-20-10
Sumo deadlift high pulls (95/65)
Push ups
V-ups
For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.
These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.
Hope you enjoy
WORKOUT OF THE DAY:
A)
3 sets:
3 Skin the Cats or 5 Toes to Rings
20 Hips-Down Push Ups
10 Hollow Rocks
B)
5 Minute AMRAP:
20 TTB
30 Sit ups
40 double unders
**90 sec rest**
For time: (5 min cap)
40-30-20
Sit ups
Double unders
**90 sec rest**
For time: (5 min cap)
50 TTB
EVERY TIME YOU BREAK DO 7 BURPEES
This weeks Floater:
For time:
30-20-10
Sumo deadlift high pulls (95/65)
Push ups
V-ups
For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.
These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.
Hope you enjoy
WORKOUT OF THE DAY:
A)
3 sets:
10 KB high pulls (R/L)
100ft Overhead carry (R/L)
10-20 L sit tic tock
B)
For times: (22min cap)
75/60 cal Row
Rest 1 minute
75 Wall Balls (20/14)
Rest 2 minutes
75/60 cal Row
Rest 3 minutes
75 Wall Balls
This weeks Floater:
For time:
30-20-10
Sumo deadlift high pulls (95/65)
Push ups
V-ups
For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.
These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.
Hope you enjoy
WORKOUT OF THE DAY:
A)
3 sets: (2min. rest b/w)
Arnold Press, 12 reps
Barbell Strict Press, 10 reps
*Pick weight that is difficult but UB
B)
HEADS OR TAILS for which work out you will start with
9 minute AMRAP
20/15 cal bike
6 clean and jerks (155/105)
**rest 2 min**
9 minute AMRAP
8 burpee box jumps
24 double unders
This weeks Floater:
For time:
30-20-10
Sumo deadlift high pulls (95/65)
Push ups
V-ups
For the next 4 weeks we will be adding a “floater workout” each week. This will NOT be done during your class time, this is for you to do either before or after your class.
These floater workouts are not mandatory, these are simply for anyone looking to get some extra work in during the week.
Hope you enjoy
WORKOUT OF THE DAY:
A)
2 Sets:
6 Front rack kettlebell step ups SLOW&CONTROLLED
6 Eccentric pull ups SLOW&CONTROLLED
B)
Back squat: (2-3 min btw)
4x3 @ 33X1 TEMPO
*3 sec down, 3 sec HALT at the bottom, fast up, 1 sec pause at the top
C)
For time: (15 minute CAP)
10 Muscle ups OR 12 Bar muscle ups OR 30 Pull ups
20 Overhead squats (any weight you want)
30 Wall balls (any weight you want)
40 KB swings (any weight you want)
30 Wall balls
20 Overhead squats
10 Muscle ups OR 12 Bar muscle ups OR 30 Pull ups
This weeks Floater:
For time:
30-20-10
Sumo deadlift high pulls (95/65)
Push ups
V-ups
A)
3 sets:
5 Muscle ups OR 10-15 sec bottom dip hold OR 15 Perfect push ups
50ft Handstand walk OR 100ft bear crawl OR 10 Handstand push ups
30 Med ball twists (20/14)
B)
For time: (16 minute CAP)
50 Wall balls (20/14)
800m run
50 KB swings (55/35)
800m run
50 Push ups
A)
3 Sets:
10 Single Arm Russian KB swings (10 ea. arm)
10 Thoracic Rotations
30 Mountain Climbers
B)
3 Sets: rest 2 minutes between amraps
5 minute AMRAPS
4 rounds:
6 hang power snatch
6 burpee over bar
WITH REMAINING TIME COMPLETE AS MANY TTB AS POSSIBLE
***THE SNATCHES INCREASE IN WEIGHT EACH AMRAP STARTING AT (95/65), (115/75), (135/95)***
A)
3 sets:
5 Strict toes to bar
10 Suitecase dead lifts (w/ heavy KB)
20 Lateral band step overs
B)
3 Rounds for Time: (20 minute cap)
100m Farmer's Carry (50/35) (both hands)
20 Back Squats (135/95) (from the floor)
20 Pull Ups
LAST CHANCE to order your 4th of July gear.
Here is the link for everyone to order:
https://forms.gle/6ocSze4TrNSGQuP29
WORKOUT OF THE DAY:
A)
Build to a 1RM Push Press Then,
max effort set @ 50% of that weight
B)
“Death by 10m sprint”
With a continuously running clock do one 10m sprint the first minute, two the second minute, three the third minute… continuing as long as you are able.
Deadline for our NEW 4th of July gear is this Wednesday. Make sure you get your orders in!!
Here is the link for everyone to order:
https://forms.gle/6ocSze4TrNSGQuP29
WORKOUT OF THE DAY:
A)
2 Sets:
10 banded Shuffles in push up pos. (10 to the left, 10 to the right)
6 step ups ea. leg *SLOW&CONTROLLED* (not alternating)
B) Back squat: (2-3 min btw)
4x4 *heavier than last week
C)
"Uncle Ralph"
For time: (22 minute cap)
2 Mile run
30 Thrusters (95/65) *1 sec hold at the to of each rep
30 Lateral burpees over bar
A)
3 sets:
5 Muscle ups OR 10-15 sec bottom dip hold OR 15 Perfect push ups
50ft Handstand walk OR 100ft bear crawl OR 10 Handstand push ups
30 Med ball twists (20/14)
For time:
5k run
*For anyone not able to run due to physical limitations, no problem, your modifications will be up and ready for you when you come in.
New swag coming soon!
4th of July gear is up for grabs. Here is the link for everyone to order your T-shirts:
https://forms.gle/6ocSze4TrNSGQuP29
WORKOUT OF THE DAY:
A)
4 sets:
100ft Single Arm Front Rack KB Walk (Heavy) (Switch hands every 50ft)
12 GHD Sit Ups
B)
5 minute AMRAP:
10 Toe to bar
10 DB snatch (50/35)
**REST 2 MINUTES**
5 minute AMRAP
15 Sit-ups
15 Burpees
**REST 2 MINUTES**
5 minute AMRAP
10 Toe to bar
10 DB snatch
New swag coming soon!
4th of July gear is up for grabs. Here is the link for everyone to order your T-shirts:
https://forms.gle/6ocSze4TrNSGQuP29
WORKOUT OF THE DAY:
A)
3 sets:
5-10 sec single arm hold on bar (ea. arm)
10-20 L sit tic tocks
10-15 Bounding box jumps (small box)
B)
3 sets: 2 minutes btw each set
In 5 minutes complete the following:
2 Rounds of:
10 KB Goblet Squats (50/35)
10 KBS w/ same weight
20 Double Unders
In remaining time, max calorie row.
*Your score is total calories
Here we go!
It’s official, our summer cycle is here. This is a 12 week cycle broken up into three 4 week phases.
***Some things you’ll notice:
Squats are back!
We will be building your shoulder strength.
The warm ups are a big piece of this cycle.
The intervals will be a bit shorter than the previous cycle.
You will notice Metcon Monday’s...start your week with a bang!
Oh, and 5k Friday’s...?
So many people overestimate what can be done in a day but underestimate what can happen in months.
You have 12 weeks- 3 months to get the most you can out of this cycle.
What kind of effort are you going to put into the gym AND into your eating habits?
So I challenge you...take a picture!
Take a picture of yourself tonight and see what changes you can make over this cycle
Love you all and let’s make this summer a great one.
WORKOUT OF THE DAY:
A) 3 sets: (2min. rest b/w)
Arnold Press, 12 reps
Barbell Strict Press, 10 reps
*Pick weight that is difficult but UB
B) For Scores OR Times:
8 minute AMRAP:
75 burpee box jump (24/20)
8 minute AMRAP:
110/70 Cal bike
8 minute AMRAP:
45 Thrusters (135/95)
*If all reps are completed in the 8 minute time frame, your score is your time you finished. If you do not complete all the reps in the 8 minute time frame, your score is the reps you completed.
* There is only rest btw AMRAPs for the people who finish the reps under the 8 minutes