3985 Wednesday 1/22/2025

A
2 min Ride, light

2 rds, with bare barbell
10 behind the neck press
10 good mornings
10 back rack lunges

2 min Ride, moderate

2 rds, with bare barbell
10 behind the neck push press
10 squats
10 OH lunges

1 min Ride, hard
(10 min)

B
Power Snatch
2x2 @ 60%
2x2 @ 70%
2x2 @ 75%
2x2 @ 80%
(25 min)

C
21-15-9
OH barbell lunges (115/75lb)
Box jump Overs (30/24in)
*12 min timecap

3984 Tuesday 1/21/2025

A
Coach led warmup
(10 min)

B
Bench Press
4x8 65%
1x8+ 65%
(20 min)

C
15 deadlifts (225/155lb)
18 Med Ball abmat sit-ups (20/14lb)
21 wall balls (20/14lb)
18 deadlifts
21 MB abmat sit-ups (20/14lb)
24 wall balls
21 deadlifts
24 MB abmat sit-ups (20/14lb)
27 wall balls
*15 min timecap

3983 Monday 1/20/2025

A
3 min Ski or Row

3 rds
10 jumping squats
25' duck walk
10 pushups
25' bear crawl
(10 min)

B
Front Squats
4x4
*3 sec pause in the bottom, 10 sec pause at the top
(20 min)

C
5 rounds
Min 1: 15 back squats (115/75lb)
Min 2: 10 bar facing burpees
(10 min)

D
3x10 DB Biceps Curls
3x10 Triceps Kickbacks
(5 min)

3982 Saturday 1/18/2025

A

2 rounds
10 push up to down dog
5/5 kb windmill
10 handstand hold scap push up
10 banded pull apart
10 cal row/ski*
*opposite machine for round 2

B
10-1
Bench press @ 65% 1RM
*10 foot handstand walk after each set
** or 2 wall walks

C
With a partner
“Popeye”

16 min amrap
300/200 meter row
4 rope climbs
300/200 meter ski
4 rope climbs
*switch at 150m/100m
**scale to 2 rope climbs shared each time if needed

16 minute cap

@16:00
3 min on/1 min off until 60 cleans completed

20/15 cal ride shared
10 muscle snatch 75/55 shared
60 sandbag cleans 150/100 shared
*repeat the 3 minutes on 1 minute off until 60 sandbag cleans are completed.

Flow:
Partners will share the burden on part A. At 16 minutes partners will start on part B. Partners will then work 3 minutes on 1 off until 60 sandbag cleans are completed, starting on the bike at the top of every new interval.

3981 Friday 1/17/2025

A
With a partner
P1: 250m row, steady pace
P2: Bootstrap squats
-switch-

P1: 250m row, moderate
P2: Banded pull throughs
-switch-

P1: 250m row, hard
P2: Banded face pulls
-switch-
(10 min)

B
Power Snatch
2x2 @ 60%
2x2 @ 70%
2x2 @ 75%
(15 min)

C
For time:
1k row
50 wall balls (20/14lb)
50 box jump overs (24/20in)
50 ring push-ups
50 KB swings (53/35lb)
50 wall ball squat cleans
1k row
*25 min tapout

3980 Thursday 1/16/2025

A
500m Row

3 rds
5 burpees
20 supermans or floor back extensions
10 KB SDHP
20 Situps
(10 min)

B
Hand over hand sled pull
5x50'
(15 min)

C
16 min AMRAP
With a partner
Max Rack Lengths KB Farmers Carry (70/53) + 10 SDHP
P2 performs 20 parallete pass throughs while P1 is carrying
-switch when P1 drops and P2 completes-

*When P1 drops to switch partners, P1 must perform 10 single KB SDHP before P2 can resume carry

D
Coach led mobility
(5 min)

3979 Wednesday 1/15/2025

A
With a partner
3 rds
P1 does 50' walking lunges + 50' bear crawl
P2 does samson stretch, long lunge stretch and pigeon stretch
-switch-

3 rds
P1 does 50' crab walk + 50' backwards crab walk
P2 does pushups - mix up between standard, narrow, wide etc

Spend the remainder of the warmup time in the rack doing empty barbell squats and increasing to light loads with attention paid to range of motion and proper technique.
(15 min)

B
Back Squat
*Work to heavy
(20 min)

C
Bench Press
*Work to heavy
(15 min)

3978 Tuesday 1/14/2025

A
2 min Row, Ride or Ski

2-3 rds
30 jumping jacks
20 mt climbers
15 step-ups
10 good mornings
5 inchworms + push-ups
(10 min)

B
12 min EMOM
1 Power Clean & Jerk

C
3 rds
2 min: over-unders
2 min: DB lateral step-ups (1db 50/35lb)
2 min: hang DB snatches
(18 min)

D
8 Rounds
:15 second L-Sit Hold
:15 second rest

3977 Monday 1/13/2025

Youth Courses:
307 Athlete Varsity, Jr Varsity and Bullyproof Sessions start soon.
Sign up before they fill up!

A
Cone Squat Warmup
(10 min)

B
Front Squats
4x4
*5 sec pause in the bottom, 12 sec pause at the top
(15 min)

C
3 rounds for time:
20 burpees
30/25 Cal of X
20 pull-ups
*X = 1 rd of each Row, Ski & Ride
*20 min tapout
*Compare to 1/16/2024

3976 Saturday 1/11/2025

A
1 minute thoracic foam roll
10 Russian swings
10/10 single leg KB RDL
20 cal row
10 American swings
20 cal ski
5 wall walk

B
Deadlift
7-5-3-5-7
*5-7 heavier than 7-5

C
“Love/Hate”
Part A:
From 0:00 to 20:00
10 rounds of DT 155/105
Max cal ski in remaining
*Alternate full rounds of DT

“DT”
12 deadlifts
9 hang cleans
6 shoulder to overhead

Rest until 22:00

Part B: 22:00-40:00
20 Rounds of Cindy
Max rope climbs in remaining
*Alternate full rounds of Cindy

“Cindy”
5 pull ups
10 pushups
15 air squat

Flow:
At 0:00 partners will alternate full rounds of DT until 10 total rounds are completed. In the remaining time until 20:00 partners will accumulate max calorie ski, switching as desired. At 20:00 partners will rest until 22:00 and will then alternate full rounds of Cindy until 20 total rounds. In remaining time partners will accumulate max rep rope climbs. Score is calories on ski + total rope climb reps.

3975 Friday 1/10/2025

A
Run 1 lap
15 pushups
Run 1 lap
15 clapping pushups
Run 1 lap
15 diamond pushups

Crab Walk 50'
Backwards Crab Walk 50'
Bear Crawl 50'
Backwards Bear Crawl 50'

2 rds
16 russian swings
8ea kb strict press
(10 min)

B
Bench Press
4x4
4x2
(20 min)

C
Tabata
Double-unders
DB goblet squats (55/35lb)
Double-unders
DB snatch, alt
Tabata = 20s work/10s rest for 8 rds (4 min)
(16 min)

3974 Thursday 1/9/2025

A
Row 500m
3 rds
20 Jumping Jacks
:30 sec Handstand hold
:30 sec hanging L-sit
(10 min)

B
Rear Foot Elevated Split Squats
3x20 each leg
(15 min)

C
EMOM for as long as possible
7 thrusters (95/65lb)
6 toes-to-bar
5 HSPU
(15 min)

D
3x10 DB Biceps Curls
3x10 Triceps Kickbacks
(5 min)

3973 Wednesday 1/8/2025

Youth Courses:
307 Athlete Varsity, Jr Varsity and Bullyproof Sessions start soon.
Sign up before they fill up!

A
3 Rounds
run 2 laps
10 wall balls with 3 sec pause in bottom
10 PVC passthrus
5 behind neck press + 5 OHS with bare bar
(15 min)

B
Work to heavy 3 rep squat snatch
(15 min)

C
3 Rounds for time:
Max set unbroken squat snatch
400m run
*Use no more than 60% of your heaviest 3 rep from earlier.
(10 min)

D
Coach led mobility
(5 min)

3972 Tuesday 1/7/2025

A
Coach led warmup
(15 min)

B
10 min Max Cal Ride
*With a partner. Switch as needed.

C
3 rds
1 min: rope climbs
1 min: burpee box jump overs (24/20in)
1 min: abmat sit-ups
1 min: walking lunges
1 min: rest
*1 rope climb counts as 10 reps for scoring.
(15 min)

D
Turkish Getups
6 reps on each side
*Increasing in weight
(5 min)

3971 Monday 1/6/2025

A
With a partner
8 min AMRAP Row for Cal
*While P1 rows, P2 does movment. Switch when ready.
Each time you are at a movment, do the next movment on the list.
Movments:
Walking lunges
Front to Back leg swings with ground touch on back swing
Groiners
Mountain Climbers
Cossack Squat with double twist

2-3 rds
20 shorty band side steps, each direction
10 band pull aparts
10 dynamic pigeon stretches, each side
(15 min)

B
Work to heavy deadlift
(20 min)

C
10 min EMOM
3 deadlifts (85% of today's heavy)

3970 Saturday 1/4/2025

Community Workout today. We’ll be starting the workout at 9am so show up as early as you need for warmup and strength. Everyone is welcome!

A
20-15-10
Cal ride
Air squat
Banded strict press
*2 lap run after each round

B
EMOM 12
Min 1: 6 back squats
Min 2: 4 front squats

C
“Nostalgia”

Part A:
20 meter (65 feet) partner pacer test*

*Partners start on opposites sides of the 65 foot lane. At the start of the beep, p1 runs 65 feet down. At the next beep p2 runs 65 feet. Continue alternating runs until partners miss two consecutive beeps before crossing the line.
-65 feet is from the end of the rig by the white board to the curtain.

Spotify

Youtube

Part B:
Max clean and jerk (185/135)

*Immediately after finishing the pacer, in 8 minutes accumulate max rep clean and jerks

3969 Friday 1/3/2025

Community Workout this Saturday. We’ll be starting the workout at 9am so show up as early as you need for warmup and strength. Everyone is welcome!

A
Row 2 min
2 min Banded shoulder opening

3 rds
12 wall balls
max freestanding handstand
(10 min)

B
Overhead Squats
5x5
(20 min)

C
EMOM 12 min
3 squat snatches (135/95lb)
AMRAP muscle-ups in the remaining minute

D
100 banded triceps pushdowns
*Every break do 10 hollow rocks
(5 min)

3968 Thursday 1/2/2025

A
Coach led warmup
(15 min)

B
10 min EMOM
Min 1: 7 Power Cleans + Max Deadlifts in remainder of minute
Min 2: Rest
*Increase weight as needed.

C
15 min AMRAP
1 Lap Farmers Carry (50/35)
10 Heel Taps over Hurdle
20 Lateral Hurdle Jumps
*Every round add 10 heel taps and 10 lateral jumps
*1 heel tap = touch heels on both sides of the hurdle. Each jump counts as 1 lateral jump

D
Spend time in superman, updog and downdog
(5 min)

3967 Wednesday 1/1/2025

No classes today. Open 8am-6pm.
Happy New Year! Looking forward to another great year with you all!

A
Row 200m, arms only
Row 200m, arms + hips only
Row 200m regular

Ski 200m, arms only
Ski 200m regular

5x 1 high hang power snatch + 1 hang power snatch + 1 full power snatch

B
Power Snatch
*Work to heavy with no technical breakdown.

C
500m row
*1 attempt. MAX effort.

D
Ride 3 min cooldown

3966 Tuesday 12/31/2024

No classes today. Open 8am-6pm.

A
Ride 5 min
4 turkish getups, ea
40 single unders
2 Lengths Broad Jumps

B
12 min EMOM
Min 1: 12 Box Jump Overs
Min 2: 3-5 Ring Muscle Ups

C
3 Rounds
28 2DB step-ups (50/35lb)
14 alt. turkish get-ups
28/21 cal ride
*20 min timecap

*DB's held at side for step ups. Use one of your DB's for the getups. Practice proper technique and don't race through these. Go ahead and race through the rest of the workout though. You should be doing getups with heavy breathing and a high heart rate.

D
1 min Plank
Rest 30 sec
1 min Side Plank R
Rest 30 sec
1 min Side Plank L
(5 min)