1.15.19

Performance

Metcon (Time)FT
1k Row
Then
4 rounds
15 Toes-to-bar
15 Burpees
1 Legless Rope Climb + 1 RC Rx+; 2 RC Rx
Then
1k Row

Fitness

Metcon (Time)FT
750m Row
Then
4 rounds
15 Matador Knee Raises
15 Burpees
5 Rope Climb Pull Ups
Then
750m Row

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Ryan Thompson
1.14.19


Iron

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.


Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…


Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…


Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
+

Build

2-3 sets

Strict Press from floor 10 reps;

Elevated Ring Row x 12-15 reps

Sorenson Hold x 30-45 sec

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Ryan Thompson
1.12.19

Partner

Performance

Metcon (3 Rounds for reps)Clock 0-8
8 min AMRAP
8 American Kettlebell Swings 2/1.5 pood Rx+; 1.5/1 pood Rx
5 Burpees
*Partner will run 200m then switch
Rest 2 min
Clock 10-18 min
8 min AMRAP
Partner 1–250m Row
Partner A- 15 Wall Ball Shots 30/20 Rx+; 20/14 Rx
Rest 2 min
Clock 20-28 min
Partner 1– Ski 10 cals
Partner A- 10 Box Jumps 30"/24" Rx+; 24/20" Rx

Fitness

Metcon (3 Rounds for reps)Clock 0-8
8 min AMRAP
8 Russian Kettlebell 1.5/1 pood
5 Burpees
*Partner will run 200m then switch
Rest 2 min
Clock 10-18 min
8 min AMRAP
Partner 1–250m Row
Partner A- 15 Torpedo Dumbbell Thrusters 35/20
Rest 2 min
Clock 20-28 min
Partner 1– Ski 7/5cals
Partner A- 10 Step Ups 24/20"

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Ryan Thompson
1.11.19

Performance and Fitness

Metcon (Time)

For time: 

D-Ball Over Shoulder 100/70 Rx+; 70/50 Rx
20-15-10-5
Assault Bike Cals
20-20-20-20 Rx+; 15-15-15-15 Rx

60ft Bear Hug D-Ball carry after every round

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Ryan Thompson
1.10.19

Iron

Front Squat (3 sets x 10 reps)

@65-70%
Rest 2-3 min b/t sets

Performance

Metcon (No Measure)

Back Rack Reverse Lunge 5/leg x 3 sets 155/125 Rx+; 115/75 Rx
Rest 60 second
Glute Ham Raise x 8-10 reps
Rest 90 second

Fitness

Metcon (No Measure)

3 sets
Goblet Reverse Lunge 12-16 reps alternating
rest 60 seconds
HIp Extension x 12-15 reps
rest 90 seconds

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Ryan Thompson
1.2.19

Performance and Fitness

Metcon (Time)

Clock from 0-8 min
FT
Row 1k Rx+; 750m Rx
30 Burpee Over Erg

Metcon (Time)

Clock from 8-16 min
FT
Bike 60 cal Rx+; 40 cal Rx
70 Switch Jump Lunges Rx+; 50 Back Step Lunges Rx

Metcon (Time)

Clock from 16-finish
FT
Ski 1k Rx+; 750m Rx
10 Wall Runs Rx+; 7 Wall Runs Rx
18 Strict Chins

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Ryan Thompson
12.31.18

Iron

Clean and Jerk (Every Minute on the Minute for 10 min x 1 rep @75%)

Performance

Metcon (Time)

5 Rounds for time
10 Hang Clean and Jerk 115/75#
Run 200m

Fitness

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP
7 Hang Clean and Jerk 95/65 Rx+; 75/55 Rx
Run 200m

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Ryan Thompson
12.29.18

Performance

Metcon (Time)

4 RFT
100ft Walking Lunge
30 GHD Sit Ups Rx+; Ab Mat Sit Ups Rx
30 Pull Ups

Fitness

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
100ft Walking Lunge
30 Ab Mat Sit Ups
15 Jumping Pull Ups

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Ryan Thompson
12.28.18

Performance

Metcon (Time)

For time:
100 Double Unders
20 Deadlift 225/155
20 Burpee Over Bar
80 Double Unders
15 Deadlift 225/155
15 Burpee Over Bar
60 Double Unders
10 Deadlift 225/155
10 Burpee Over Bar
40 Double Unders
5 Deadlift 225/155
5 Burpee Over Bar
20 Double Unders

Fitness

Metcon (Time)

3 Rounds for time:
45 Double Unders
15 Deadlifts 225/155 Rx+; BW Rx
15 Burpee Over Bar

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Ryan Thompson
12.27.18

Performance

Overhead Squat (3 reps)

Six sets  x 3 reps
Rest 2 minutes
Start around 70% of your 1-RM and build in load over the course of the 6 sets.

Metcon (Time)

10 RFT
2 Ring MU (Strict MU Rx+)
8 Goblet Squats 2/1.5 pood

Fitness

Front Squat (3 Rep)

Six sets x 3 reps
Rest 2 minutes
Start around 70% of your 1-RM and build in load over the course of the 6 sets.

Metcon (Time)

6 RFT
4 Strict Dips
6 Strict Pull Ups
8 Goblet Squats 1.5/1 pood

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Ryan Thompson
12.26.18

Iron

Every 2 min  x 10 min (5 sets)
5 Push Press
Rest 5 min
Every 2 min  x 10 min (5 sets)
3 Push Jerk
Rest 5 min
Every 2 min  x 10 min (5 sets)
1 Split Jerk

Metcon

Every 3 min x 18 min(6 sets)
Row 500m

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Ryan Thompson
12.24.18

Partner

Metcon (Time)

With a Partner:
5 Rounds for time:
30 Box Jumps 24/20"
45 Wall Ball Shots 20/14#
45 Toes to Ring
30 cal Assault Bike


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Ryan Thompson
12.22.18

12 Days of Suckmas – BWI Edition (Time)

1 200m Run or 300m Row
2 Ground to Overhead 185/155 Rx+; 135/95 Rx
3 Pull Ups - CTB Rx+; Kipping Rx
4 Burpees
5 Wall Ball Shots - 30/20# RX+; 20/14 Rx
6 T2B
7 KB/Db Push Press 2/1.5 pood Rx+; 50/35 Rx
8 D-Ball Over Shoulder 100/70# Rx+; 70/50#
9 GHD Sit Ups Rx+; Ab-Mat Sit Ups Rx
10 Handstand Push Ups Rx+; Hand Release Push Ups Rx
11 Box Jump Overs (30″/24″)
12 Thursters 135/95 Rx+; 95/65# Rx

Reminder: There Will Only Be The 9am Class

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Ryan Thompson
12.21.18

Iron

Every 5 min x 20 min (4 sets)

A1: Bench Press ( 6-8 reps x 4 sets)

building (start @ 60% of 1RM

A2: Strict Toes-To-Bar (10-15 reps x 4 sets)

Performance

Metcon (Time)

Row 50 cals
10 D-Ball Over Shoulder 150/100# Rx+; 100/70# Rx
Row 30 cals
8 D-Ball Over Shoulder 150/100# Rx+; 100/70# Rx
Row 10 cals
6 D-Ball Over Shoulder 150/100# Rx+; 100/70# Rx

Fitness

Metcon (Time)

Row 30 cals
10 D-Ball Over Shoulder 100/70 Rx+; 70/50# Rx
Row 20 cals
8 D-Ball Over Shoulder 100/70 Rx+; 70/50# Rx
Row 10 cals
6 D-Ball Over Shoulder 100/70 Rx+; 70/50# Rx

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Ryan Thompson
12.20.18

Performance

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
15 cal AB
6 Strict HSPU
15 Box Jumps 24/20" (not overs)
6 L-Pull Ups; Strict Pull Ups Rx

Fitness

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
12/9 cal AB
6 Db Z-Press
12 Step Ups 24/20" (not overs)
3-6 Strict Pull Ups

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Ryan Thompson