Monday, 4/1/24

MONDAY:

A.
2 Rounds of:
20/30 Calories
10 S2OH (165/115)
10 Burpees over bar
right into
3 Rounds of:
12 Pull ups
12 Box jumps

B.
Establish 1RM Front squat

TUESDAY:

A.
2 sets:
1-2-3-4-5
Single arm strict press
*Complete 1 Windmill btw each new number

B.
EMOM x 14
Odd: 3 TNG squat cleans
Even: 7 Burpees over bar

WEDNESDAY:

A.
4 Rounds
2 Minutes on, 2 minutes off
20 Wall balls
15 Toes to bar
Max burpees in the remaining time
*Score total burpees

B.
2 sets:
DB curls
10/10/10
Heaviest, lighter lightest

THURSDAY:

A.
3 sets:
20 Chest supported DB rows
rest :90-2:00 btw

B.
20-15-10
Cable tri ext.
Push up

C.
E3MOM x 3
10 TNG Power snatches
*Must be unbroken

FRIDAY:

A.
6 Rounds for total rounds:
2 Minute AMRAP: 2 minute rest btw rounds
5 Pull ups
10 Push ups
15 Air squats
*Start where you left off

Monday, 3/25/24

MONDAY:

A.
3 sets:
20 Chest supported DB rows
rest :90-2:00 btw

B.
20-15-10
Cable tri ext.
Push up

C.
2 sets:
DB curls
10/10/10
Heaviest, lighter lightest

TUESDAY:

A.
2 sets:
1-2-3-4-5
Single arm strict press
*Complete 1 Windmill btw each new number

B.
Deadlift
4x4
*Pronated grip (no hook grip)

C.
4 sets:
20 second L-sit
20 Zombie sit ups
20 Heavy med ball twists

WEDNESDAY:

A.
24 Minute EMOM
1. 10/6 Calorie bike sprint
2. 100ft farmer carry (70+/100+)
3. 140ft Sled print
4. Rest

THURSDAY:

A.
20 Minutes max calories: Any machine
*Every 2 minutes, stop and complete 4 double DB Holy presses

FRIDAY:

A.
5 Rounds for time:
10 Pull ups
20 Sit ups

B.
For time:
50 box jump overs
35 Burpees
20 Burpee box jump overs
(With vest if you have one)

Monday, 3/18/24

Monday:

A.

EMOM for 25 minutes

  1. 15/11 Cal row

  2. 20 sec L-Sit hold

  3. 15 Russian KB swings (HEAVY)

  4. 7 Strict presses (115/75) *1 sec pause

  5. Rest

TUESDAY:

A.

3 Sets: any machine

3 Minutes on

90 Second recovery pace

B.

Supinated bent over rows:

4x8-10

C.

Single leg Deadlift

3 sets:

8/8

WEDNESDAY:

A.

Build to a heavy 3RM Front squat

B.

E3MOM x 4

:15 sec max cal bike sprints

THURSDAY:

A.

3 Rounds: not for time

50ft broad jumps (in few jumps possible)

20ft Handstand walk OR 15 Dips

12 Wide grip strict pull ups

B.

2 Rounds for time:

50 Wall balls

40 Sit ups

30 Push ups

20 KB swings (70/55)

10 S2OH (165/115)

FRIDAY:

A.

20 Minute AMRAP:

50 Double unders

25 Toes to bar

10 Power snatches (115/75)

5 Burpees over bar

Monday, 3/11/24

Reminder to upload your 24.2 open scores!

Monday:

A.

For time:

65 Pull ups

15 Thrusters (95/65)

55 Push ups

15 Thrusters

45 Box jumps

15 Thrusters

35 Toes to bar

15 Thrusters

TUESDAY:

A.

4 Sets:

2 Minutes on

1 Minute recovery pace

B.

Bench press:

5x5

C.

Single leg Deadlift

3 sets:

8/8

WEDNESDAY:

A.

20 Minute AMRAP:

7 Overhead squats (95/65)

7 KB swings

7 Box jumps

28 Sit ups

THURSDAY:

A.

3 Rounds: not for time

50ft broad jumps (in few jumps possible)

20ft Handstand walk OR 15 Dips

3-6 Muscle ups OR 10 Wide grip strict pull ups

B.

For time: beat last weeks time

50 Wall balls

40 Sit ups

30 Push ups

20 KB swings (70/55)

10 S2OH (165/115)

FRIDAY:

A.

2 Rounds for time:

400m run

10 Hang power snatches (95/65)

B.

E3MOM x 3

20 sec max cal bike sprint

Monday, 3/4/24

Monday:

A.

5 Rounds:

12/8 Calorie Bike sprint

Right into,

3 Thrusters (185/135)

4 Burpees over bar

Rest 4 Minutes btw sets

TUESDAY:

A.

3 Rounds: (not for time)

3/3 Turkish get ups

15 Wall balls (30/20)

3-6 Muscle ups OR 15 Unbroken chin ups

B.

For time:

12-9-6

Clean and jerks(135/95)

Toes to bar

Rest 6 Minutes

15-12-9

Power snatch (95/65)

Pull ups

WEDNESDAY:

A.

Establish a 1RM Front squat

B.

12 Minute AMRAP:

10/7 Calories (any machine)

8 Box jumps overs

2 Squat cleans

Men’s weights: 185-225

Women’s weights: 135-155

THURSDAY:

A.

3 Rounds: not for time

50ft broad jumps (in few jumps possible)

5-10 HSPU

20 V ups

B.

For time:

50 Wall balls

40 Sit ups

30 Push ups

20 KB swings (70/55)

10 S2OH (165/115)

FRIDAY:

A.

2 Rounds for time:

400m run

15 Hang power cleans (115/75)

B.

E3MOM x 3

20 sec max cal bike sprint

Monday. 2/26/24

Monday:

A.

5 Rounds:

18/13 Calorie Bike sprint

Right into,

3 Dead lifts

Rest 4 Minutes btw sets

Men’s weight: 275-315

Women’s weight: 185-225

TUESDAY:

A.

3 Rounds: (not for time)

5/5 Windmills

10 Heavy DB snatches

3-6 Muscle ups OR 15 Unbroken chin ups

B.

For time:

12-9-6

Thrusters (135/95) *Pause

Toes to bar

Rest 6 Minutes

21-15-9

Thrusters (95/65)

Pull ups

WEDNESDAY:

A.

3 sets: Drop set

15/15/15 (heaviest, lighter, lightest)

Single arm bent over row

B.

2 sets: Drop set

10/10/10 (heaviest, lighter, lightest)

Bench press

C.

3 Rounds for time:

20 Jumping lunges

15 KB swings

THURSDAY:

A.

3 Rounds: not for time

50ft broad jumps (in few jumps possible)

5-10 HSPU

20 V ups

B.

Establish 1RM Power snatch

FRIDAY:

A)

For time:

100 Calories

80 Double unders

60 Sit ups

40 Wall balls

20 Burpees

Monday, 2/19/24

Reminder: Mondays holiday hours

8am

9:30am

4:00pm

Monday:

A.

For time:

75 Power snatches (75/55)

*Every 2 minutes stop and complete 4 Burpees over bar

**Workout starts with Burpees

TUESDAY:

A.

3 Rounds: (not for time)

5/5 Windmills

10 Heavy DB snatches

3-6 Muscle ups OR 15 Unbroken chin ups

B.

3 Rounds for time:

40 Sit ups

40 Wall balls

10 Power cleans (165/115)

WEDNESDAY:

A.

3 sets: Drop set

15/15/15 (heaviest, lighter, lightest)

Single arm bent over row

B.

2 sets: Drop set

10/10/10 (heaviest, lighter, lightest)

Strict press

C.

EMOM x 10

1 Back squat @ 90+%

THURSDAY:

A.

6 Rounds:

15/10 Cal bike sprint

2 Squat snatches (heavy)

Rest 3 minutes

*Increase weight each set

FRIDAY:

A1) 10 minutes max calories

Rest 4 minutes

A2) 10 minutes max calories (different machine)

B)

Establish 1RM Bench

Monday, 2/12/24

Monday:

A.

3 Rounds: (not for time)

20 Double unders

10 Calories

5 HSPU

B.

20 Minute AMRAP:

15 Burpees

15 Box jumps

10 Thrusters (95/65)

TUESDAY:

A.

3 Rounds: (not for time)

5/5 Windmills

10 Heavy DB snatches

10-15 Unbroken TTB

B.

3 Rounds for time:

40 Sit ups

20 Hang power snatches (75/55)

WEDNESDAY:

A.

3 sets: Drop set

15/15/15 (heaviest, lighter, lightest)

Single arm bent over row

B.

2 sets: Drop set

10/10/10 (heaviest, lighter, lightest)

Strict press

C.

EMOM x 10

1 Back squat @ 90+%

THURSDAY:

A.

21 Minute AMRAP:

20/15 Calories

10 Deadlifts (185/135)

7 Box jumps

Rest 1 minute after each round

FRIDAY:

A.

22 Minute AMRAP:

12 Weighted lunges

8 Burpees w/ jump

12 Weighted lunges

8 C2B pull ups

Monday, 2/5/24

Monday:

A.

For time:

20 Box jumps overs

40 DB snatch

20 Box jumps overs

30 DB snatch

20 Box jumps overs

20 DB snatch

20 Box jumps overs

10 DB snatches

B.

Back squats:

4x3 @ 80% of 1RM

TUESDAY:

A.

3 Rounds:

50 Double unders

15 Wall balls (30/20)

3-6 Muscle ups OR 10-15 Unbroken TTB

B.

3 Rounds for time: (beat last week!)

50 Sit ups

25 Box jumps overs

WEDNESDAY:

A.

3 Rounds: (3 minutes rest btw rounds)

30/20 Calories

25 Pull ups

10 Clean and jerks (155/105)

THURSDAY:

A.

“Death by Burpees”

B.

Determined by how far you get in part A

5 Rounds: any machine

:20 sec hard

:40 sec recovery pace

FRIDAY:

A.

3 Rounds: rest 2 minutes btw rounds

20 Weighted walking lunges

20 Weighted stationary lunges

20 Body weight jumping lunges

B.

12 Minute AMRAP:

20 Sit ups

10 Chin ups

Monday, 1/29/24

Monday:

A.

For time:

20/15 Calories

30 DB snatch

30 Push ups

20/15 Calories

20 DB snatch

20 Push ups

20/15 Calories

10 DB snatch

10 Push ups

B.

Back squats:

5x2 @ 80% of 1RM

TUESDAY:

A.

3 Rounds:

50 Double unders

15 Wall balls (30/20)

3-6 Muscle ups OR 10-15 Unbroken TTB

B.

3 Rounds for time:

50 Sit ups

25 Box jumps overs

WEDNESDAY:

A.

8 Minute AMRAP:

8 C2B pull ups

8 Overhead squats (95/65)

16 Double unders

Rest 2 minutes

8 HSPU

8 Power cleans (95/65)

16 Double unders

THURSDAY:

A.

5 Rounds: 3 minutes rest btw rounds

10/7Cal Bike sprint

20 KB swings

FRIDAY:

A.

20 Minute EMOM

Odd: 14 Jumping lunges

Even: 10 S2OH (135/95) *pause

Monday, 1/22/24

Monday:

A.

For time:

50 Wall balls

40 Pull ups

30 Burpees

B.

Back squats:

5x2 @ 80% of 1RM

TUESDAY:

A.

6 Rounds:

2 Minutes on, 2 Minutes off:

12 Box jumps

10 Thrusters (barbell)

8 Push ups

WEDNESDAY:

A.

5 Rounds for time:

8 Dead lifts

8 Toes to bar

16/12 Calories

THURSDAY:

A.

Pick your machine:

15 Minutes max calories

B.

Find 3RM weighted Dip

FRIDAY:

A.

18 Minute AMRAP:

50 Double unders

35 Sit ups

20 Weighted walking lunges

Monday, 1/15/24

Regular schedule today.

Monday:

A.

For time: beat last weeks time!

21-15-9

Burpee

KB swing

B.

Back squats:

5x4 @ 75% of 1RM

TUESDAY:

A.

21-15-9

Pull up

Clean and jerk (95/65)

Rest 5 minutes

3 Rounds for time:

10 Thrusters (95/65)

30 Sit ups

WEDNESDAY:

A.

20 Minute AMRAP:

20 Push ups

20 Box jumps

20 Weighted walking lunges

THURSDAY:

A.

15 Rounds for time:

2 Hang power snatches (heavy)

4 HSPU

6 TTB

FRIDAY:

A.

5 Rounds:

20 seconds max cal bike sprint

2:40 rest

B.

Establish a 3RM bench press

Monday, 1/8/24

Monday:

A.

10 Rounds for time:

1 rd of,

6 TTB

9 Push ups

12 Air squats

1 Power snatch (115/75)

Increase Snatch by 1 rep each round.

10th round is 10 Snatches

TUESDAY:

A.

3 Rounds:

1 Minute max calories (any machine)

Rest 2 minutes

B.

Build to heavy 6-8 rep max Bench press

C.

3 Rounds:

1 Minute max calories (any machine)

Rest 2 minutes

WEDNESDAY:

A.

Back squats:

5x3 @ 75% of 1RM

B.

For time:

21-15-9

Burpee

KB swing

THURSDAY:

A.

10 Rounds for time:

3 Hang power cleans (heavy)

5 HSPU

20 Sit ups

FRIDAY:

A.

For time:

30/20 Calories

50-40-30-20-10

Weighted walking lunges

Double unders

Tuesday, 1/2/24

TUESDAY:

A.

10 Rounds for time:

1 rd of,

6 TTB

9 Push ups

12 Air squats

1 Clean and jerk (135/95)

Increase C&J by 1 rep each round.

10th round is 10 C&Js

WEDNESDAY:

A.

For time:

40 Calories

20 Front squats (135/95)

40 Calories

Rest 5 minutes

For time:

21-15-9

Burpee

Box jump

DB snatch

THURSDAY:

A.

EMOM X 30 minutes

  1. 3 Hang power cleans (heavy)

  2. 5-10 HSPU

  3. 20 Sit ups

  4. Rest

FRIDAY:

A.

Back squats:

5x3 @ 75% of 1RM

B.

3 Rounds for time:

5 Burpees over bar

5 dead lifts (225/155)

15 wall balls

Rest 3 minutes, repeat

*Score both rounds

New year, NEw…?

New Year’s Day schedule:

Hey everyone, we have open gym hours Monday from 12-2pm

For some, a new year is extremely motivating and for others not so much.

You aren’t forced to change everything about your life, but any reason is a good reason to audit yourself goals and your current trajectory in life.

Here’s to an amazing future only capable by precise planning and fierce execution.

Tuesday, 12/26/23

TUESDAY:

A.

3 Rounds for time:

30 Calories

30 Box jumps

30 Thrusters (75/55) *1 sec pause

WEDNESDAY:

A.

For time:

21-15-9

Pull ups

Dead lifts (185/135)

Rest 3 minutes

For time:

20 Calories

20 Burpees

THURSDAY: same as last week

A.

21 Minute AMRAP:

500m row

40 Walking lunges

20 Toes to bar

FRIDAY:

A.

12 Minute EMOM:

Odd: 12/9 Calories

Even: 3 TNG Power cleans

*When the clock hits 13:00, compete

3 Rounds for time:

40 Sit ups

10 Front squats (165/115)

Monday, 12/18/23

REMINDERS:

Christmas is right around the corner and there’s  still time for those stocking stuffers while also spreading the gift of health and wellness to your loved ones.

We are offering $225 Gift vouchers...for $25!

These gift vouchers are for friends and family and are limited to 3 per person.

They can use them towards their Prep Course or put towards their membership, after Prep Course.

Ask a coach and we will have your gift vouchers waiting for you at the front desk.

WINTER APPAREL:

Orders are going in this Wednesday, so if you haven’t placed your orders yet, please do before Wednesday.

One more wonderful announcement:

Our very own Sabrina Balducci and is a second year student in the Doctor of Physical Therapy program at Sacred Heart University.

This year she has been granted the honor and privilege to embark on a volunteer service trip to Guatemala where she will have the opportunity to help people in need of better healthcare.

Sabrina and her classmates will be providing and donating supplies and assistive devices, educating patients on how to take care of themselves, building wheelchair tailored to each patient who needs one, and helping out around the community as much as we can to better the lives of those around us! Any donation to this cause will be greatly appreciated as it will help me travel to provide my services to the people in Guatemala!

https://gofund.me/3e134310

Now for this weeks workouts!

Monday:

A1.

Max squat cleans in 6 minutes: (165/115)

*at the start of each minute compete 3 front squats

Rest 4 minutes

A2.

6 Minute AMRAP:

20 Pull ups

20 Burpees

TUESDAY:

A.

3 Rounds for time:

30 Calories

30 KB swings

30 S2OH (95/65) *1 sec pause

WEDNESDAY:

A.

E3MOM x 7

:20 max cals on echo bike

THURSDAY:

A.

21 Minute AMRAP:

500m row

40 Walking lunges

20 Toes to bar

FRIDAY:

A.

12 Minute EMOM:

Odd: 12/9 Calories

Even: 5 TNG Power cleans

*When the clock hits 13:00, compete

3 Rounds for time:

20 Box jumps

20 Push ups