We offer two unique pathways to choose from during class. In this sample programing we’ve put the SPORT pathway in red and the GRIND pathway in black.
TYPICAL WEEKLY TRAINING FRAMEWORK:
M/W/F: Strength + Short/Medium Length Metcon (Metabolic Conditioning)
TUE/TH: Long METCON + Accessory work
SAT: 25-35 minute partner METCON
SUN: Medium Length METCON + Accessory work
Strength
Min 0-4
1 Clean and Jerk @ 75-80%
Min 4-10
1 Clean and Jerk @ 80-85%
Min 10-14
1 Clean and Jerk @ 85-90%
Metcon
5 Rounds
In 2 Minutes, complete:
6 Hang Power Cleans
12 Toes to Bar
Max Calorie Bike in remaining time
Rest 1 Minute
Strength
Every 3:30, for 14 Minutes, complete:
8 Single Leg RDL @ 2010, ea. side
8 Arnold Press, ea. side
8 Calorie Ski
Metcon
5 Rounds
In 2 Minutes, complete:
12 Dual KB/DB Hang Power Clean
12 Toes to Ring or Hanging Knee Raise
Max Calorie Bike in remaining time
Rest 1 Minute
AMRAP x 12 Minutes
1,000/800 meter Row
30 Burpees over the ERG, jump or step
Metcon B :
EMOM x 12 minutes
ODD- :30-:40 D Ball Carry
EVEN- :30-:40 Sled Push/Pull
Strength
Back Squat (2×2 @95%)
Metcon
30|25|20|15|10|5
Wall Ball Shots
90|75|60|45|30|15
Double-Unders
Strength
Landmine Hacksquat (5×8)
Metcon
30|25|15|10|5
Wall ball shots
90|25|15|10|5
Single-Unders
Metcon
EMOM x 25 Minutes
Min 1- 10-15 Calorie Run
Min 2- 12-16 DB Snatch
Min 3- 10-15 Box Jumps
Min 4- 10-12 Pull-ups
Min 5- :40 Plank or rest
RX+
4-6 Muscle-Ups
6-10 Strict Pull-Ups
7-10 30″ Box Jumps
EMOM x 25 Minutes
Min 1- 10-15 Calorie Run
Min 2- 12-16 DB Snatch
Min 3- 12-16 DB Box Step-Ups
Min 4- 10-12 Ring Rows or 6-8 Barbell Seated Pull-Ups
Min 5- :40 Plank or rest
Strength
Shoulder Press (2 x 2 @ 95%)
Metcon
2 Rounds (22 Minutes)
4 Sets (4 minutes)
:30 Ski
:30 Rest
Rest 2 Minutes
AMRAP x 4 Minutes
10 HSPU
10 Front Rack Lunges
10/8 Calorie Bike
Rest 2 Minutes
Strength
Shoulder press (5 x 5 @ 8RPE)
Metcon
2 Rounds (22 Minutes)
4 Sets (4 minutes)
:30 Ski
:30 Rest
Rest 2 Minutes
AMRAP x 4 Minutes
10 Single Arm DB/KB Push Press, each arm
10/8 Calorie Bike
10 DB/KB Suitcase Lunges, each leg
Rest 2 Minutes
Metcon
With a partner, only one person working at a time, complete:
4 Rounds
600/500 Meter Row
30 Burpees over the Bar
30 Power Cleans
30 Toes to Bar
With a partner, only one person working at a time, complete:
4 Rounds
600/500 Meter Row
30 Burpees over the Block
30 Russian KB Swings
30 Hanging Knee Raise, Toes to Ring, or Lying Leg Raise
Strength
3 Sets
10 Biceps Curls
10 Triceps Extensions
5 Rounds
20/16 Calorie Machine
20 Ab mat Sit-Ups
20 Air Squats
20 Slam Balls
1609 Old Louisburg Rd, Raleigh, NC 27604, United States
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Rest 6 Minutes between A and B