PLEASE DON'T STINK

As the warmer weather finally shows up, now is the time to think about your personal hygiene.

In fact, now is the time to actually do something about it.

Please make sure to shower BEFORE you come to class, especially if you train in the morning.

If you are coming from work, a second application of deodorant works wonders.

Please make sure your gym clothes are freshly laundered.

It is NOT OK to wear the same clothing, shirt, shorts, socks or underwear without it being washed, trust me, it ISN’T ok.

Wash your wrist wraps and knee sleeves and use some shoe deodorizer or Lysol to keep them from smelling like a dead animal.

Please don’t be THAT person.

I hate having to tell you that you stink.

However, I will, as I’m sure you don’t want to be that smelly person in class.

And, trust me, no one in class next to you wants you to be that smelly person either….

FRIDAY 3.29.2018

STRONG

Weightlifting

Snatch Pull to Below Knees + Floating Snatch Pull 

Snatch Pull to below Knee

Snatch Pull to HHV

Floating Snatch Pull to HHV

3 sets of 2+1+1 @ 90%

Weightlifting

Snatch Pull 

3 sets of 3 reps @ 95%

Weightlifting

Snatch 

1 snatch @ 80% EMOM for 5

1 snatch @ 85% EMOM for 5

1 snatch @ 90% EMOM for 5

METCON-BURN

"Twenty-Something" (AMRAP - Reps)

AMRAP 20:

30 Overhead Squats 95/65
30 Box Jumps 24/20
30 Toes to Bar
30/21 Calorie Row

WEDNESDAY 3.27.2019

STRONG

Weightlifting

Warm-up

Pass Through with PVC

Snatch Pull 

Snatch High Pulls 

Muscle Snatch 

Barbell Ankle Stretch 

Drop Snatch 

Weightlifting

Snatch 

Build to a heavy single

METCON-BURN

Nonstop

AMRAP 5:00
10/7 Calorie Bike
10 Wallballs 20/14

Rest 5:00

AMRAP 5:00
10/7 Calorie Ski Erg
10 Wallballs 20/14

Rest 5:00

AMRAP 5:00
10/7 Calorie Row
10 Wallballs 20/14

TUESDAY 3.26.2019

STRONG

Weightlifting

Pull to below the knee + Floating clean pull  

Pull to below knee- slight pause

Return bar to 1" from floor- slight pause

Clean Pull to HHV1 set of (3+1) @ 85%

2 sets of (3+1) @ 90%

Weightlifting

Clean Pull 

1 set of 3 @ 90%

2 sets of 3 @ 95%

Weightlifting

Clean 

EMOM for 5 rounds
1 @ 78%

EMOM for 5 rounds
1 @ 83%

EMOM for 5 rounds
1 @ 88%

METCON-BURN

CONNECTIVITY

ABS #4 

0:30 Knee Tucks off Bench
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Leg Raises
0:20 Hollow Hold
0:30 Ab Mat Sit Ups
0:20 Hollow Hold
0:30 Bicycle Crunch
0:20 Hollow Hold
0:30 Knee Tucks off Bench

Metcon

HANGNAIL

AMRAP 16:

30 KB Clean and Jerks 24/16
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts 245/165

MONDAY 3.25.2019

MONDAY 3.25.2019

STRONG

MOBILITY

Box Shoulder Stretch 

3 rounds of 0:30/0:15

MOBILITY

Deep Couch Stretch 

each leg twice 0:30

MOBILITY

Barbell Ankle Stretch 

0:60 hold

Weightlifting

Push Press 

3 sets of 5 reps @ 80%

Weightlifting

Split Jerk 

EMOM for 5 rounds

1 @ 75%

EMOM for 5 rounds

1 @ 80%

EMOM for 5 rounds

1 @ 85%

METCON-BURN

SKILL WORK

Legs Only/Legs and Body

row 250 legs only 1/2 stroke

top half
then full

row 250 legs and body

Pick Drill

Row 100m Arms Only

Row 100m Arms and Body Only

Half Drive 100m Only

Metcon

"Turtle Neck"

5 Rounds:

12 KB Clean to Reverse Lunge 24/16
9 Power Snatch 115/80
6 Strict Handstand Push-ups

STAMINA SUNDAY 3.24.2019

STAMINA SUNDAY 3.24.2019

CONNECTIVITY

Faster Eddies 

0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly's
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks

Stamina

5 Rounds

0:60 Row
0:30 Agility Ladder

0:60 Row
0:30 Rotation

0:60 Row
0:30 Carioca

0:60 Row
0:30 Ball Slam

0:60 Row
0:30 Shoot Through

SATURDAY 3.23.2019

SATURDAY 3.23.2019

Warm-up

HUNGRY HUNGRY HIPPO

STRENGTH

100 Bench Press

100 Bench Presses with percentage of bodyweight:

75%
66%
50%
33%
25%

Scale to where necessary.In as few of sets as possible

STRENGTH

Barbell Bicep Curls 

100 reps in as few of sets as possible

Metcon

"Boats and Tows" 

Teams of 3
30 Minute Cap:

50-40-30-20-10:
Calorie Row
Burpee Box Jump Overs 24/20

Directly Into…

50-40-30-20-10:
Toes to Bar
Power Snatches

Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105

FRIDAY 3.22.2019

FRIDAY 3.22.2019

STRONG

Warm-up

Clean and Jerk Warm Up

5 Hi Hang Muscle Cleans
5 Front Squats
5 Press
1 Split Jerk
3 Jerk Balances

2 X through

STRENGTH

Back Squat 

3 sets of 3 @ 80%

SKILL WORK

Jerk Recovery 

build to heavy single

Weightlifting

Clean and Jerk 

EMOM

1 @ 70%

1 @ 75%

4 sets of 1 @ 80%

METCON-BURN

Warm-up

KB Warm Up

KB Warm Up

10 around the body clockwise
10 around the body counter clockwise
10 Figure 8
10 Figure 8 to hold
10 Swings R
10 Swings L
10 H2H Swings
10 Cleans R
10 Cleans L

Metcon

"Layup"

For Time:

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into…

5-10-15-20-25:
Kettlebell Swings 24/16
Wallballs 20/14


THURSDAY 3.21.2019

THURSDAY 3.21.2019

STRONG

Warm-up

Snatch Prep Flow

Snatch Pull
Romanian DL
Muscle Snatch
Bar Down to Shoulders
Good Morning
Back Squat Down
Rotate
Back squat Up
BHN Press
Rotate
OHS down
Rotate
Sotts Press
Rotate
OHS Up

SKILL WORK

Tall Drop Snatch 

5 sets of 2

Light and FAST under the bar

Weightlifting

Snatch 

EMOM

1 @ 70%

1 @ 75%

4 sets of 1 @ 80%

Weightlifting

Front Squat 

2 @ 75%

2 sets of 2 @ 80%

METCON-BURN

"Life Jacket"

AMRAP 5:
27/20 Calorie Row
27 Thrusters 115/80
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters 95/65
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters 75/55
15 Pull-ups


TUESDAY 3.19.2019

TUESDAY 3.19.2019

STRONG

Weightlifting

Snatch Pull to Below Knees + Floating Snatch Pull 

3 sets of (3 +1) @ 85%

Weightlifting

Snatch Pull 

3 sets of 3 reps @ 90%

Weightlifting

Snatch 

EMOM

5 rounds of 1 @ 80%

5 rounds of 1 @ 85%

5 rounds of 1 to build to a max

METCON-BURN

"Road Rash"

5 Rounds- on the 5:00:

5 KB Clean and Jerk R

5  KB Clean and Jerk L

5 KB Snatches R

5 KB Snatches L

10 Chest to Bar Pull-ups

20/14 Calorie Bike


SATURDAY 3.16.2017

SATURDAY 3.16.2017

Warm-up

Roxanne

Burpee every time you hear "Roxanne"

STRENGTH

Get Swole for the Weekend

Bench and Biceps

Superset Bench Press and Bicep Curls using the following rep scheme:

First warm up on the bench press, building to 75% of your 1 Rep max.

Then

Bench press 10 Reps @ 75%
Bicep curl 12 reps

Bench press 8 reps @ 80%
Bicep curl 10 reps

Bench press 6 reps @ 85%
Bicep curl 10 reps

Bench press 4 reps @ 90%
Bicep curl 8 reps

Bench press 6 reps @ 75%
Bicep curl 10 reps

Bench press 8 reps @ 70%
Bicep curl 10 reps

Bench press 10 reps @ 60%
Bicep curl 12 reps

Bench press AMRAP @ 50%

Metcon

"Bird Box"

Teams of 3

30:00 Time Cap

For Time:
100/70 Calorie Row
75 Box Jump Overs 24/20
50 Power Snatches 135/95
15 Rope Climbs
50 Power Snatches 115/80
75 Box Jump Overs 24/20
100/70 Calorie Row


FRIDAY 3.15.2019

FRIDAY 3.15.2019

STRONG

Warm-up

Pass Through with PVC

15-20 pass throughs

Warm-up

Snatch Warm 

3 snatch pulls from floor
3 snatch high pulls
3 muscle snatch
3 behind neck press
3 overhead squat
3 power snatch
3 squat snatch

Empty bar only

Weightlifting

Snatch 

1 @ 70%

1@75%

1 @ 80%

1 @ 85%

1 @ 85%

1 @ 90%

1 @ 70%

METCON-BURN

CONNECTIVITY

Hollow Body Holds 

8 rounds of 0:20/0:10

CONNECTIVITY

Arch Hold on Stomach 

4 rounds of 0:20/0:10

Metcon

"Sea Legs"

3 Rounds:

500 Meter Row
12 Front Squats 155/105
21 Box Jump Overs 24/20

Squats can be taken from the rack


WEDNESDAY 3.13.2019

WEDNESDAY 3.13.2019

STRONG

Weightlifting

Pull to below the knee + Floating clean pull  

Pull to below knee- slight pause

Return bar to 1" from floor- slight pause

Clean Pull to HHV1 SET OF (3 + 1) @ 80%

2 SETS OF (3+1) @ 85%

Weightlifting

Clean Pull 

1 SET OF 3 @ 85%

2 SETS OF 3 @ 90%

Weightlifting

Clean 

EMOM FOR 5 ROUNDS @ 73%

EMOM FOR 5 ROUNDS @ 78%

EMOM FOR 5 ROUNDS @ 83%

METCON-BURN

"Drop Anchor"

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swing
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Rest 1:00

AMRAP 10: Ski Erg for Meters

On the 0: 1 Kettlebell Swing
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings

Kettlebell: 24/16