Happy New Decade!

So, those last two weeks were..different, right?

You travelled, ate a lot, forgot what day it was, and spent way too much time in your PJs.

Ah, it was so marvelous!!!! 🙂

But it’s Monday now.

Time to get back to work, back to school, back to life…

And back to the gym.


(Back On My Sh**)

It can be really hard to get fired up to get back to the gym after taking time away.

Don’t worry, we’ve got your back.

We’ve got four new reasons for you to get fired up and #BOMS in 2020.

We are going to pilot four completely new classes for January to help you feel better, look better, and get stronger.

Check them out:

Metcon class – Simple, short, sweaty.

You love Hale, but aren’t into advanced exercises or a lot of barbell… You just want to get a sweat on with your friends and go. Metcon is a 30 min class with simple exercises that gets you moving quickly. It’s the perfect way to get yourself back in a workout habit or just get a little extra sweat on.

30 mins, M-F 6:45am and 6pm – Starting Jan 13th (does not replace classes)

Hale Barbell Club – Sometimes, you just want to lift!

You want to get stronger, and you aren’t sure if you’re getting enough time with the bar or if you’re doing it right. Hale Barbell combines powerlifting, Olympic lifting, and accessory work to get you stronger and more comfortable with the iron. Rebecca spends all her time geeking out on the best ways to get you better with the bar. You’ll get tons more time, 1:1 instruction, and practice to learn your lifts with Coach Rebecca.

Sundays – 8 – 9:30 (replaces 8am class) in Jan starting Jan 19th

Hale Mobility – Fix your own issues

Injury and pain can be disheartening, and can lead you to quit your routine completely. it can also be really tough to figure out what to do about it. Hale Mobility is designed to help you identify your issues and give you simple, targeted exercises you can do on your own. This means you can fix your issues and learn how to prevent them from ever happening again! Coach Mitch has made it his mission to help you feel better and move better so you can continue to train.

Sundays 9:30-11am starting Jan 19th – also by appointment

Saturday Morning Throwdown – Get after it!

Sometimes you just want to get after it! You know those workouts you look at and think “who would be crazy enough to try that?”

We would…😀 and now you can too!

Every Saturday at 6:30am, we will get together and try one of those “crazy” or “advanced” workouts. This is a great way to test yourself, prep for a competition, or just get a little more work in.

The workout will be released with the normal weekly email and the coaches will be doing the workouts with you, rather than leading a class. Get in and get after it!

Saturdays 6:30-8am – starting Jan 18th

All of these classes start the week of Jan 13th, and go for 4 weeks as “pilots”

What this means is that we’ll offer all of them for free for 4 weeks, and see what the attendance looks like. If you all love them and show up, we’ll keep them on, If not, we’ll cut them and try something new.

We look forward to seeing you back in class!

Coach #BOMS Jay

PS – Here’s the full schedule for quick reference.

Starting the week of Jan 13th

Metcon Class – M-F 6:45 -7:15am and 6:00-6:30pm

Hale Barbell – Sunday 8:00-9:30am

Hale Mobility – Sunday 9:30am – 11am

Saturday Morning Throwdown – Saturday 6:30-8:00am

Workouts for the Week


20 minutes as many rounds and reps as possible:
15 Up-Downs
30 Double Unders
1:00 min Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)
1:00 min Ring FLR or Plank

KBS (35/26)

* Ring FLR = ring front leaning rest on rings *

Oh dang! Static holds! This one will be tough when you’re breathing hard and forced to LOCK IT UP! Maintain your breathing throughout the minute holds so that you’re fresh to hit the next movement.


A. Push Press–5-3-1

#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1+ reps @ 95%

1+ means max reps at that weight with the goal of at least 1.

If you don’t know your 1RM push press, shoot for something HEAVY, but not that you think you’ll fail 🙂

B. Devil in a Short Dress

4 min AMRAP:
2 DB Devil’s Press (40/30)
6 DB Push Press
8 DB Alt. Suitcase Lunges

-Rest 1:00-

4 min AMRAP:
2 DB Devil’s Press (40/30)
6 DB Push Press
8 DB Alt. Suitcase Lunges

Scale: DB (30/20)

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total round

DB Devil’s Press:
DB Push up + DB OH

Two QUICK intervals here, with just 4 minutes each (aka the “short” dress). This is a LOT of time holding on to these DBs, despite each set being fairly low in reps. Move smoothly and take an extra breath in your plank or transition–you DO NOT want to put down the DBs on the push press or lunges.


A. Perform: Max Height Box Jump


Build safely to a Max Height
Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

SIMPLE, straightforward measure of power + coordination. Get it! If needed, build from lower object to build confidence (plates, mats, etc). If no jumping today, a max distance med ball throw (with squat) could be a good substitute 🙂

B. “How Rude!”

25 Cal Row
20 Wall Balls(20/14)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls
30 Box Jumps
25 Cal Row
50 Wall Balls
50 Box Jumps
25 Cal Row

Today is going to be a fun challenge–DEFINITELY go unbroken on your sets of 20 & 30 wall balls. Keep a steady pace on the box jumps, but BREATHE. The rep scheme will be a big test of your stamina in the second and 3rd rounds.

On the row–don’t PIN IT, but don’t dog it either. Start (in the warm up) by looking at your cal per hour numbers, and try to maintain a steady rate based on about 75-80% effort (for ref: I’m likely looking to stay between 950-1000 cal/hr). Any speed you make up on the row will be wasted if you have to break up the wall balls an extra time.

That set of 50, tho. Hehehe. Just get more than half done. Repeat until you’ve gotten all 50. Maybe 26-14-10?


MIN 1:16/13 Cal Bike
MIN 2: 5 Burpee Over Bar + 5 Deadlift (275/185)


The bike is going to be an aggressive target. You will have to SPRINT the first 15 seconds to make it through these calories. Remember, the HIGHER your RPMs, the exponentially faster the calories rack up. Ladies, hit 75 or higher. Gents, shoot for 85. Shoot, EVERYONE try from 100!

Sub a FAST 200m run (back in 45s or less!) if short on equipment.

You’ll likely only have a few breaths before it’s time to hit the burpees and HEAVY deadlifts.

Smooth through the burpees and SETTLE before the deadlifts. You want to approach them with appropriate care. If you’re not super confident on deadlifts, feel free to scale this one back as needed–this weight should be no greater than about 65% of max.


A. Front Squat 5-3-1

#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 + rep @ 95%

1+ means perform max reps at that weight with the goal of at least 1.

This is similar to the 5-3-1 back squat cycle we did back in November If you don’t know your 1RM front squat, shoot for something heavy (or maybe in the 80-85% range of your back squat max)

B. “The 5 Letter F Word”

For Time:

30 Front Squat (135/95)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-Ups

Front Squats (95/65)
Jumping Chest to bar pull-ups

FRONTsquats, that is! Oh yikes–this one is FAST and furious. You should be able to knock out the squats in 1-2 sets, and get a big chunk of pull ups out of the way. You’re going to go nearly to failure on each movement in the sake of getting them done in as few sets as possible–hopefully unbroken on the squats, and maybe 3-4 sets on the pull ups.

Expect it to feel kind of like FRAN. But without that cute round of 9.


In pairs, for time:
2-mile run
30 Clean and Jerks ( 135/95)
2k row
20 Clean and Jerk (135/95)
1-mile run

Split the work however you want. One person works at a time including the run.

This should be a fun series of intervals and high fives. Run, lift, row, lift, victory lap, DONE!

Clean and Jerk
RX+: 165/115


A. Skills: Tempo Push/Pull

3 Rounds:
10 Tempo Push-ups (22X1)
12 Chin-ups

Nail down your push up form! These are for QUALITY. The extra time under tension on the SLOW descent will challenge you AND help you build strength for stronger push ups overall. If you usually do push ups on your knees, THIS will help you get to doing them on your toes on the regular 🙂

B. Burnerrrr

In teams of 2:
14 min AMRAP:

50 Wall Balls (20/14)
50 DB Snatch (35/25)
50 Box Jump Overs (24/20)

*P1 works while P2 rests. Workout must be completed in order. Split reps anyway

Make your transitions smooth. Bonus style points for 50 wall balls without letting it drop (i.e. partner jumping straight into the next rep!) and sweet secret high fives. And matching outfits.

But seriously, good skill day + sweaty enough burner to round out the weekend.
(Score is Rounds + Reps)

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