Monday, 12/11/23

MONDAY:

A.

EMOM for 3 minutes:

15/11 Calories

EMOM for 3 minutes:

10-15 TTB

EMOM for 3 minutes:

20 wall balls

B.

Back squat:

2x5 @ 65%

1x5 @ 70%

1x5 @ 75%

TUESDAY:

A.

2 Rounds for time:

800m run

50 Sit ups

25 Chin ups

WEDNESDAY:

A.

Build to a heavy Hang power snatch

B.

For time:

50 Hang power snatches (75/55)

25 bar facing burpees

THURSDAY:

A1.

E3MOM x 4

:20 max cals on echo bike

A2.

Establish a 1RM weighted dip

A3.

E3MOM x 3

:20 max cals on echo bike

FRIDAY:

A.

For time:

50/40 Calories

Right into,

5 Rounds of:

10 Back squats (95/65)

10 Pull ups

Monday, 12/4/23

MONDAY:

A.

12 Minute AMRAP:

Climb the ladder

1,2,3,4 etc…

Strict Chin ups

Push ups

Box jumps

B.

Back squat:

2x5 @ 65%

2x5 @ 70%

TUESDAY:

A.

In 18 minutes complete,

65 Wall balls

AMRAP in remaining time of:

18 Double unders

12 V-ups

6 Single arm devils presses

WEDNESDAY:

A.

Build to a heavy Hang power clean

B.

For time:

50 Hang power clean and jerks (75/55)

25 bar facing burpees

THURSDAY:

A1.

E3MOM x 4

:20 max cals on echo bike

A2.

Establish a 1RM Bench press

A3.

E3MOM x 3

:20 max cals on echo bike

FRIDAY:

A.

21 Minute AMRAP:

16 Air squats

14 Pull ups

12 Push presses (95/65)

10 SDHP (same bar)

Monday, 11/27/23

MONDAY:

A.

30-20-10

Box jumps

Clean and jerks (75/65)

B.

Back squat:

3x5 @ 65%

1x5 @ 70%

TUESDAY:

A.

EMOM X 20 minutes

Odd: 10-15 Pull ups

Even: 10/7 Cal sprint

WEDNESDAY:

A.

3 Rounds for time:

40 Wall balls

20 Hang power cleans (95/65)

20 Burpees

THURSDAY:

A.

14 Minutes EZ pace (any machine)

Rest 5 minutes

14 Minutes to find a 5RM Bench

FRIDAY:

A.

For time: Break up however you choose

75 Toes to bar

75 Box jumps

75 KB swings

Monday, 11/20/23

This weeks holiday schedule:

MON-WED: normal hours

THURSDAY: 8am (thanksgiving workout)

FRIDAY: Normal morning schedule, 4pm only

SAT-SUN: Normal schedule

_______

MONDAY:

A)

12 Minutes on any machine EZ pace

B)

Back squat:

4x5 @ 65% of 1RM

TUESDAY-WEDNESDAY:

Pick any 3 options each over the next 2 days

Option 1:

EMOM x 8 min

10 pec deck

Right into,

EMOM x 8 min

10 Cable tricep extensions

Right into,

EMOM x 8 min

10 BB Up right rows

Right into,

EMOM x 8 min

10 Curls

Right into,

EMOM x 8 min

5 Thrusters (135/95)

Option 2:

EMOM x 8 min

11/7 Calories (any machine)

Right into,

EMOM x 8 min

10 Dips

Right into,

EMOM x 8 min

11/7 Calories (different machine)

Right into,

EMOM x 8 min

10 Box jump overs

Right into,

EMOM x 8 min

15 Wall balls

Option 3:

EMOM x 8 min

1 Heavy push jerk (off rack)

Right into,

EMOM x 8 min

30 seconds of Nordic curls

Right into,

EMOM x 8 min

There and back sled push

Right into,

EMOM x 8 min

5 ISO shoulder press

Right into,

EMOM x 8 min

20 Med ball twists

THURSDAY:

THANKSGIVING WORKOUT

FRIDAY:

A)

“6K THE HARD WAY” (teams of 2, I go you go)

4x1000m

8x500m

16x250m

Monday, 11/13/23

MONDAY:

A)

12 Minutes on any machine EZ pace


B)

Establish 1RM back squat

*if you found a 1RM last week, build to 85%

TUESDAY-THURSDAY:

Pick any option each over the next 3 days

Option 1:

EMOM x 8 min

10 pec deck

Right into,

EMOM x 8 min

10 Cable tricep extensions

Right into,

EMOM x 8 min

10 BB Up right rows

Right into,

EMOM x 8 min

10 Curls

Right into,

EMOM x 8 min

5 Thrusters (135/95)

Option 2:

“Gobstopper"

EMOM x 8 min

10 Unbroken strict pull ups (use band)

Right into,

EMOM x 8 min

15/10 push ups

Right into,

EMOM x 8 min

10 Barbell bent over rows

Right into,

EMOM x 8 min

10 Arnold presses

Right into,

EMOM x 8 min

5 Unbroken Clean & jerks

Option 3:

EMOM x 8 min

3 Heavy front squats (from floor)

Right into,

EMOM x 8 min

30 seconds of Nordic curls

Right into,

EMOM x 8 min

There and back sled push

Right into,

EMOM x 8 min

5 ISO shoulder press

Right into,

EMOM x 8 min

10 In place reverse lunges (w/ DBs)

THURSDAY:

A)

10 Minutes on any machine EZ pace

Rest 5 minutes

10 Minutes on different machine EZ pace

Rest 5 minutes

15 Seconds ALL OUT

Rest 2:15

15 Seconds ALL OUT

FRIDAY:

A)

EMOM X 20 minutes

Min 1: 15 KB swings

Min 2: 10 S2OH (135/95) *pause

Monday, 11/5/23

MONDAY:

A)

10 Minutes on any machine EZ pace

B)

4 Rounds: not for time

12 Dips

12 push ups

24 Heavy DB walking lunges

TUESDAY:

A)

EMOM x 30 minutes

Min 1: 10/8 Calories

Min 2: 10 Burpee over bar

Min 3: 5 Thrusters (135/95)

WEDNESDAY:

A)

“Gobstopper""

EMOM x 8 min

10 Unbroken strict pull ups (use band)

Right into,

EMOM x 8 min

15/10 push ups

Right into,

EMOM x 8 min

10 BB Up right rows

Right into,

EMOM x 8 min

10 Arnold presses

Right into,

EMOM x 8 min

5 Unbroken Clean & jerks

THURSDAY:

A)
Bench press:

Establish a 3RM

B)

4 Rounds for time:

10 Toes to bar

10 Burpees

FRIDAY:

A)
Establish 1RM back squat

B)

2 Rounds:

50 Wall balls

50 Box jumps

Monday, 10/30

MONDAY:

A.

4 Rounds:

15 Pull ups

15 Push ups

Hang squat cleans

15 @ 95/65

12 @ 135/95

9 @ 155/105

6 @ 185/135

*Each round the HSC weight increases and weight goes up.

TUESDAY:

A)

3 Rounds: for quality

8 heavy Bulgarian lunges

20 Zombie sit ups


B)

3 Rounds for time:

40 KB swings

20 Calories

400m run

WEDNESDAY:

A)

“Gobstopper""

EMOM x 8 min

10 Unbroken strict pull ups (use band)

Right into,

EMOM x 8 min

15/10 push ups

Right into,

EMOM x 8 min

10 BB Up right rows

Right into,

EMOM x 8 min

10 Arnold presses

Right into,

EMOM x 8 min

5 Unbroken Clean & jerks

THURSDAY:

A)
Bench press:

Establish a 5RM

B)

8 Minute AMRAP:

5 Burpees

20 Air squats

40 Double unders

FRIDAY:

A)
8 Minute AMRAP:

20 Jumping lunges

10 S2OH (115/75)

5 Box jumps

-rest 2 minutes-

5 Minutes max calories (any machine)

Monday, 10/23/23

MONDAY:

A.

EMOM x 5

10 heavy barbell curls

EMOM x 5

7 Strict presses

EMOM x 5

7 Strict chin ups

5 Minute AMRAP:

20 Air squats

10 Push ups

TUESDAY:

A)

3 Rounds: for quality

10-15 Toes to bar

2/2 Turkish get ups

20 Banded good mornings


B)

3 Rounds for time:

30/25 Calories

5-4-3-2-1

Hang power snatch (95/65)

Burpee

WEDNESDAY:

A)

3 Rounds: for quality

10 Wide grip behind the neck strict press

5 High box jumps (step down)

140ft sled sprint (there and back)

B)
20 Minute EMOM:

Odd: 10-15Pull ups

Even: 15 Push ups

THURSDAY:

A)
3 Rounds:

40 Wall balls

15 Power cleans (115/75)

-rest 3 min btw rounds-

FRIDAY:

A)
50 Box jumps

40 Burpees

30 Heavy KB swings

20 HSPU OR Dips

Monday 10/16/23

MONDAY:

A.

3 Rounds: for quality

20-50 Double unders

5-10 HSPU

  • or, 5-10 Dips

8-10 Bulgarian lunges @3111 Tempo

B)
4 Rounds for time: (16 min Cap)

21 Thrusters (95/65) *1 sec pause

15 KB swings

9 Box jumps

6 Burpees

TUESDAY:

A)

3 Rounds: for quality

10-15 Toes to bar

15 Wall balls (30/20)

20 Banded good mornings


B)

3 Rounds of:

3 Min on, 2 min off

20/16 Calories

10 Burpees over bar

Max power cleans in remaining time (165/115)

WEDNESDAY:

A)

3 Rounds: for quality

10 Wide grip behind the neck strict press

5 High box jumps (step down)

140ft sled sprint (there and back)

B)
20 Minute EMOM:

Odd: 15 Pull ups

Even: 15 Push ups

THURSDAY:

A)
150/120 Calories for time:

*Every 2 minutes, stop and complete 6 Box jump overs

FRIDAY:

A)
4 Minute AMRAP:

500/400m row (25/20 cal bike)

10 Burpee box jump overs

20 Toes to bar

30 S2OH (115/75) *1 sec pause

40 KB swings

50 Double unders

-rest 3 minutes-

6 Minute AMRAP:

-rest 3 minutes-

For time:

Ex:

4 Min AMRAP: 10 S2OH

6 Min AMRAP: 20 swings

For time: 9:00

Monday, 10/9/23

Reminder, regular schedule Monday.

MONDAY:

A.

3 Rounds: for quality

20-50 Double unders

5-10 HSPU

  • or, 5-10 Dips

6/6 Weighted step ups

B)
2 Minutes on, 2 minutes until you compete 100 wall balls
300m row
max wall balls in remaining time

TUESDAY:

A)
4 Rounds for time:
15 Pull ups

15 Clean and jerks (115/75)
400m run

WEDNESDAY:

A)

3 Rounds: for quality

10 Wide grip behind the neck strict press

5 High box jumps (step down)

140ft sled sprint (there and back)

B)
15 Minute AMRAP:

25 Sit ups

15 Box jumps

5 Front squats (165/115)

THURSDAY:

A)
4 Rounds for time:
20 SDHP (75/55)
40 Double unders
20 Push ups
40 Double unders

B)
Establish a heavy 3 rep bench press

FRIDAY:

A)
Every 9 minutes, for 27 minutes (3 sets)
1000m/850m row
20 Burpees
20 S2OH (115/75) *1 sec pause

Monday, 10/2/23

MONDAY:

A.

3 Rounds: for quality

10-15 Bounding box jumps

15 Unbroken chin ups (use band to go unbroken) OR 6 Muscle ups

2 Heavy Turkish get ups

B.

6 Rounds for times:

90 second AMRAP:

300/250 row

Max clean and jerks in remaining time

-Rest 2 minutes btw rounds-

Rounds 1-2: 115/75

Rounds 3-4: 135/95

Rounds 5-6: 165/115

*Score total Clean and jerks

TUESDAY:

A.

Weighted dips:

3x6 @42X2 Tempo

B.

5 Rounds for time:

5 Hang squat snatches (135/95)

10 Toes to bar

5 Burpees

WEDNESDAY:

A.

40 Minutes:

200m run

Walk back

THURSDAY:

A.

4 Rounds: 90 seconds btw sets

14 Banded tricep extensions

7 Close grip bench press

B.

For time:

50 Wall balls

35 KB swings

20 Calories

FRIDAY:

A.

3 Rounds: for quality

4/4 Heavy windmills

4/4 Heavy step ups

:30 Superman hold

B.

For time:

21-15-9

Pull ups

KB swings

Rest 3 minutes

21-15-9

Toes to bar

Wall balls

Monday, 9/25/23

MONDAY:

A.

3 Rounds: for quality

10-15 Bounding box jumps

15 Unbroken chin ups (use band to go unbroken)

4 Heavy windmills

B.

4 Rounds for times:

15/10 Calories (any machine)

15 KB swings

15 S2OH (115/75) *pause

-Rest 3 minutes btw rounds-

*Score fastest and slowest round

TUESDAY:

A.

Weighted dips:

3x8

B.

5 Rounds for time:

5 Squat cleans (135/95)

10 Toes to bar

5 Burpees

WEDNESDAY:

A.

4 Rounds for total time:

40 Sit ups

400m run

1 Minute rest

THURSDAY:

A.

4 Rounds: 90 seconds btw sets

7 Heavy bench press

7 Heavy DB floor press

B.

For time:

50 Burpees over bar

FRIDAY:

A.

2 Rounds: for quality

4/4 Heavy windmills

4/4 Heavy step ups

:30 Superman hold

B.

20 Minute AMRAP:

20 Air squats

10 Power snatches (95/65)

200m run

Monday, 9/18/23

MONDAY:

A.

Weighted dips:

4x10

B.

20 Minute EMOM:

Odd: 7 Heavy S2OH

Even: 5 Front squats

TUESDAY:

A.

3 Rounds: not for time

35 Double unders

15 Wall balls (30/20)

5-10 HSPU OR Push ups

B.

16 Minute AMRAP:

10 Devils presses (50/35)

200m run

WEDNESDAY:

A.

5 sets:

8/8 Weighted step ups

B.

3 Rounds for time:

20 Pull ups

20 Calories (any machine)

20 Wall balls

THURSDAY:

A.

4 sets on each arm

3 rounds of:

5 strict press + 2 Windmills

B.

2 sets:

12-15 Inc. DB flys

C.

7 Minute AMRAP:

4 Burpee box jumps

4 Power clean (165/115)

FRIDAY:

A.

For times:

1000m row

15 Thrusters (135/85)

20 Toes to bar

Rest 4 minutes and repeat

Monday, 9/11/23

MONDAY:

A.

8 Rounds for time:

9 Push ups

11 Med ball twists

9 Push presses (95/65)

11 Med ball twist

*Complete 343 Double unders at any point during the workout.

TUESDAY:

A.

“Agatha”

For time:

1 Mile run

40 Pull ups

20 Power cleans (165/115)

WEDNESDAY:

A.

5 sets:

8/8 Weighted step ups

B.

E3MOM x 5

20 second max cal bike

THURSDAY:

A.

4 sets on each arm

3 rounds of:

5 strict press + 2 Windmills

B.

2 sets:

12-15 Inc. DB flys

C.

7 Minute AMRAP:

7 Toes to bar

7 Burpees

FRIDAY:

A.

“Uncle Ralph”

For time:

2 Mile run

30 Thrusters (95/65)

30 Lateral burpees over bar

Monday, 9/4/23

REMINDER:

Labor Day schedule

Monday: 9am class

Tue-Sun: regular schedule

MONDAY:

A.

22 Minute AMRAP:

10 Pull ups

10 Power cleans (75/55)

10 Toes to bar

10 Wall balls

TUESDAY:

A.

1 Mile run

Right into

6 Rounds:

10 Dead lifts (135/95)

10 Push ups

WEDNESDAY:

A.

For time:

30 Thrusters (95/65) *pause

50 Burpees

1000m row

THURSDAY:

A.

3 sets:

8-10 Single arm DB strict press

B.

2 sets:

12-15 Inc. DB flys

C.

7 Minute AMRAP:

20 Jumping lunges

40 Double unders

FRIDAY:

A.

2 Rounds for time:

30 Pull ups

15 Power cleans (165/115)

400m run

Monday, 8/28/23

MONDAY:

A.

10 Minute AMRAP:

10 Pull ups

10 Power cleans (75/55)

Right into,

10 Minute AMRAP:

10 Wall balls

10 TTB

TUESDAY:

A.

5 Rounds for time:

7 Dead lifts (185/135)

14 Chin ups

21 Sit ups

WEDNESDAY:

A.

For time:

1000m row

50 Burpees

30 Thrusters (95/65) *pause

THURSDAY:

A.

3 sets:

8-10 Single arm DB strict press

B.

3 sets:

:20 Sec, 90° hammer curl banded hold

:20 sec chin over bar hold

C.

7 Minute AMRAP:

50 Double unders

10/6 Calories

FRIDAY:

A.

For time:

1 Mile run

50 Toes to bar

35 Box jumps

20 Hang power cleans (165/115)

Monday, 8/21/23

MONDAY:

A.

Weighted pull ups:

5x3 (heavy)

B.

For time:

1000m row

50 Thrusters (barbell)

30 Burpees

TUESDAY:

A.

Weighted Dip:

Establish a new 1RM

B.

2 Rounds for time:

30 Dead lifts (135/95)

20 S2OH *Pause

10 Front squats

WEDNESDAY:

A.

2 Rounds for time:

35 Toes to bar

800m run

THURSDAY:

A.

3 Sets:

10 Incline DB flys

10 DB bench

B.

3 sets:

:20 Sec, 90° banded hold

:5 negative chin up x3

C.

3 Rounds:

1 Minute max calories

2 Minute rest

FRIDAY:

A.

20 Minute AMRAP:

50 Double unders

30 Sit ups

15 Chin ups

5 OHS (135/95)

Monday, 8/14/23

MONDAY:

A.

For time:

45 Thrusters (95/65) *1 sec pause

Right into,

20-15-10

Pull up

Burpee over bar

TUESDAY:

A.

Weighted Dip:

15x1 @ @ 100% of old 1RM

B.

3 sets of:

2 Rounds

10/5 Calorie bike

10 KB swings

(Rest 6 minutes after each set)

WEDNESDAY:

A.

Weighted step ups

5 x 6/6 (heavy)

C.

800m run

60 Wall balls

30 Burpees over bar

THURSDAY:

A.

3 Sets:

10 Incline DB flys

10 DB bench

B.

3 sets:

:20 Sec, 90° banded hold

:5 negative chin up

C.

5 Minutes max calories (any machine)

FRIDAY:

A.

“Cassandra"

For time:

5 rounds

40 Double unders

30 KB swings (55/35)

20 SOH (115/75) *1 sec pause

Monday, 8/7/23

Hey everyone small announcement.

Effectively immediately there will be no signing in at the front desk.

The primary platform for signing in for classes will be through out Zen Planner app.

For most of you this changes nothing, as for most people already use the app for this purpose. Just a heads up for those who do sometimes sign in at the front desk.

Thanks so much, see you guys tomorrow!

MONDAY:

A.

For time:

45 Burpees over bar

Right into,

20-15-10

Thruster (95/65)

Pull up

TUESDAY:

A.

100 Hang Power cleans (135/95)

*Each time you drop the bar complete

10 Push ups

30 Double unders

WEDNESDAY:

A.

20 Minute AMRAP:

20 Single arm DB walking lunges

20 Calories

20 Toes to bar

THURSDAY:

A.

2 Rounds for times: (4 Min rest btw)

30 Single arm devils presses (50/35)

800m run

FRIDAY:

A.

2 Rounds for quality:

20 Curls

15 Up right rows

10 Bent over rows

B.

E4MOM for 4 sets
12/6 Cal bike sprint
6 TNG power cleans (185/135)
*Score each round