Week of 052625

Last week of Adult Group Fitness Classes 

Thank you all for your effort, trust and commitment over the years.

I hope it was as valuable, fulfilling and enjoyable to you all, as it was me.  It has been a pleasure growing with you and watching you all grow in so many ways.. Be good to yourselves.

Thank you.  - Dave

Week of 052625

Monday No Class -OPEN GYM - 8:30AM For those that would like it.  

Optional Memorial Day Workout 

"Murph"

Run 1 Mile 

100 Pullups 

200 Pushups

300 Airsquats 

Run 1 Mile 

* Wear a vets 20/14

* Partition Pullup, Pushups, Airsquats as desired...

Wednesday Class at 5 PM

Conditioning: 20 Min Cap 

4 Rounds for Time of: 

12 Dumbbell Burpee Box Step Ups 40/25

24 KB Swings 53/35 

12 Situps 

Strength:

Front Squat 

7-7-5-5-5

*Using 65, 65, 70, 70, 70%

Friday - Class at 4:30 PM - 

Strength:

On the 3rd Minute for 5 sets complete: 

Bike 15/12 Calories

3 Power Cleans 

*In The five sets build to a heavy triple for the day... 

Conditioning: 

5 Rounds for Time of: 

12 Deadlifts 

9 Hang Cleans 

6 Push Jerks 

Run 400M 

**Goal weight 155/105

Saturday: Open Gym 8:30 AM

Optional Workout: 30 Min Cap 

For Time: 

Bike 100 Calories 

100 Wallballs 

Bike 100 Calories 

Week of 051925

Week of 051925

Monday Class at 5 PM

Strength:

Barbell Row 

10-10-10-10

Conditioning: 

As Many Rounds as Possible in 12 Minutes of: 

9 Deadlifts 225/155

15 Burpee Box Jumps 

21 Situps 

27 Double Unders 

Wednesday Class at 5 PM

Conditioning: 20 Min Cap 

3 Rounds for Time of: 

Run 400M 

12 Pullups (Jumping if no kip)

21 KB Swings

25 Wallballs 

Strength:

Bench Press

6-6-6-6-6

*Use Roughly 65-70% across all sets 

Friday - Class at 4:30 PM

Strength:

On the 2nd Minute for 12 Minutes Complete:

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + Jerk

Climb AFA - Get Heavy 

Conditioning: 

“Filthy Fifty” 

• For Time
• 50 Box Jumps (24/20 in)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (1/.75 pood)
• 50 Walking Lunge Steps
• 50 Knees-to-Elbows
• 50 Push Presses (45/35 lb)
• 50 Supermans
• 50 Wall Ball Shots (20/14 lb)
• 50 Burpees
• 50 Double-Unders

Saturday: Open Gym 8:30 AM

Optional Workout: 

"Barbara" 

5 Rounds For Time

20 Pull-Ups (Or 30 Gorilla Rows)
30 Push-Ups
40 Sit-Ups
50 Air Squats

* Exactly 3 minutes Rest Between Rounds 

Week of 051225

Week of 051225

Monday Class at 5 PM

Conditioning: 20 Min Cap 

9 Rounds for Time of: 

3 Strict Pullups (If No Strict pullups a band that allows no more than 5)

3 DB Snatches Right arm

3 DB Snatches Left Arm 

18 Double Unders (or lateral hops)

*50/35

Strength:

Push Press 

7-7-7-7-7

**Take From the Floor Climb to a heavy set

**25 Situps immediately after each set 

Wednesday Class at 5 PM

Conditioning:

As Many Rounds as possible in 4 minutes of: 

20 Burpees 

50 Ft Goblet Lunge 

20 KB Swings 

**Repeat for a total of 4, 4 minute Amraps 

**Rest 2 Minutes between Amraps 

Strength:

On The 2nd Minute for 10 Minutes Complete: 

8 Wallballs + 3 Power Cleans 

**Use 65% 1 RM Power Clean

Friday - Class at 4:30 PM

As Many Rounds as Possible in 12 Minutes of: 

Thrusters 95/65
Box Jumps
Toes To Bar 

*Reps go, 4,8,12,16,20....Etc

Strength:

Front Squat

8-8-8-8-8

*Use 60% of Last weeks max

Saturday: Open Gym 8:30 AM

Optional Workout: 

Every 10 Minutes for 3 Rounds Complete" 

50 Cals Bike 

30 Wallballs 

20 Pushups 

10 Burpees 

Week of 050525

Week of 050525

Monday Class at 5 PM

Conditioning:

4 Rds of, 4 Mins On,  1 Min off of: 

Run 400M

12 Devils Press 35/25

Strength:

Bench Press 

10-8-5-3-4

Climb Each set - Go Heavy

Wednesday Class at 5 PM

Conditioning:

Amrap 2, 2, 2, 3 of: 

15 Deadlifts 

6 Shuttle Runs (D&B = 1 Rep)

*Max Toes to bar in Remaining Time 

**Rest 1 Minute Between each

Strength:

On The 2nd Minute for 10 Minutes Complete: 

2 Squat Cleans 155/105 + 7 Burpees 

*Go Heavy, Go Fast 

Friday - Class at 4:30 PM

On 3rd Minute for 30 Minutes Complete: 

Bike 28/25 Calories

Strength:

16 Minutes to Establish a 1 Rep Max Front Squat 

Saturday: Open Gym 8:30 AM

Optional Workout: 

Every Minute on The minute for 30 Mins: 

Min 1: 15 Pushups

Min 2: 10/8 Cals Bike 

Min 3: 24 Gorilla Rows 

Min 4: 30 Airsquats 

Min 5: 12 DB Bench Press 50/30

Min 6: 11/9 Cals Ski 

Week of 042825

 

Week of 042825

Monday Class at 5 PM

Conditioning:

As Many Rounds as Possible in 20 Minutes of: 

15 Strict Pullups 

50 Foot Overhead Dumbbell Walk 

30 Situps 

100 Foot Front Rack Dumbbell Carry 

45 Box Step Ups (No weight)

150 Foot Dumbbell Farmers Carry 

Strength:

Push Press

4-4-4-4-4

*Using 90% 1RM Strict Press across

Wednesday Class at 5 PM

Conditioning:

4 Rounds for Time of: 

21 Airsquats

15 Deadlifts 185/135

9 Burpee Box Jump Overs  

Strength:

Barbell Row

10-10-10-10

*3 weighted or banded Strict Pullups after each set 

Friday - Class at 4:30 PM

For Time: 

150 Wallballs 

*Run 400M for every break

Strength:

 

Front Squat 

3-3-3-3-3

* Go Heavy

**50 Ft Walking Lunge after each set 

Saturday: Open Gym 8:30 AM

Optional Workout: 

3 Rounds For Time of:

24 Burpees
12 Shoulder to Overhead 115/75
8 Back Squats 115/75
Bike 40 Calories

*Add 10 Calories to the round for every drop of the bar

Week of 042125

Week of 042125

Monday Class at 5 PM

Conditioning:

Tabata Sets Of:

Burpees

KB Goblet Squats

Box Jumps

WallBalls

Toes To Bar

Push Press 75/45

*Score is sum of lowest rep round at each station

Strength:

Bench Press

10-10-8-8-6-6

Tabata is 8 rounds at each station for 20 seconds of work and 10 seconds of rest.  You don’t move to the next station until all 8 rounds are complete.  Set Up 4 stations of each and break up into groups no bijgger than 4 so each group can start on a different stations and rotate downward.  This is scored by taking the lowest number of reps you got at each station and adding them together the person at the end with the highest number wins. 

Wednesday Class at 5 PM

Conditioning:

 

Teams of 2

As many rounds as possible in 8 minutes of

 

10 Deadlifts (225/155)

50 Overhead Walking Lunge steps 45/25

25 Burpees

 

Rest 2 Minutes

 

As many rounds as possible in 8 minutes of

 

10 Deadlifts (225/155)

50 Overhead Walking Lunge steps  45/25

25 Burpees

 

* Split work as desired

Because there is only 10 deadlifts split between 2 people this is your reminder to go heavy in this.  Team up with equal strength partners, the 225/155 is the max weight anyone should be using but if you aren’t there yet on a 5 rep max you should be using the number they could do for that (its supposed to be tough) –  most of you can easily pull 225/155 for this workout.  The lunges are done with a plate locked out overhead.  You can split the work however the team decides and you should be keeping track of how many rounds you get.  After the first 8 minutes rest 2 and repeat the workout trying to match if not beat the last score. If you are a team alone half the reps in each movement and call it a typical AMRAP. 

 

Strength:

Strict Press

5-5-5-3-3-3

Friday - Class at 4:30 PM

Conditioning: 30 Min Cap

Five rounds for time of:

 

Run 400 meters 

30 Box jump

30 Wallballs

(Note: it doesn't say jog 400M)

 

Strength:

 

Back Squat

7-7-7-7-7

 

Easy set up – this workout typically takes between 24 and 30 minutes –  if its raining you can give the option to sub 30 burpees or 30/28 Cals for the run

Saturday: Open Gym 8:30 AM

Optional but not Optional: 

Run 5K For Time sometime this weekend, record your time and know it as we head into spring...

Week of 041425

Week of 041425

Monday Class at 5 PM

Strength:

Front Squat 

10-10-10

*with 10 HIGHER box step ups after each set 

**Climb to a heavy set of 10 

Conditioning: 

For time:

800-meter run

25 Dumbbell Push Presses

800-meter run

20 Dumbbell Push Presses

800-meter run

15 Dumbbell Push Presses

*50/35

Wednesday Class at 5 PM

Conditioning:

"Strict Chelsea"

Every Minute On the Minute for 30 Minutes complete:

5 Strict Pullups 

10 Pushups 

15 Airsquats 

*If no Strict Pullups complete strict Ring Rows 

Strength:

Deadlift
7-7-7-7-7  (Use 60% of your most recent 1 rep max)

*Max Hollow Hold After each set 

Friday - Class at 4:30 PM

Strength:

On The 2M X 6 

1 Clean Pull + 1 Hang Squat Clean + 1 Jerk + 1 Front Squat + 1 Jerk

Climb AFA

Conditioning: 16 Min Cap 

5 Rounds For Time of: 

7 Burpee Pullups

5 Clean and Jerks (135/95)

15/12 Cals Bike  

Saturday: Open Gym 8:30 AM

Optional Open Gym Team Workout:

As Many Rounds As Possible in 30 Minutes of:

15/12 Cals Bike 

12 Wall Balls (20/14)

10 Box Jumps (24/20)

*Each partner completes a full round before switching.

Week of 040725

 

Week of 040725

Monday Class at 5 PM

Strength:

Back Squat

10-10-10-Max Reps 

** Bodyweight For Men 75% Bodyweight fo Women

*** 50 Foot Walking Lunge after sets 1, 2 and 3

Conditioning: 

Every 5 minutes for 5 sets:

400-meter run

25 Russian Kettlebell swings 72/53

Wednesday Class at 5 PM

Strength:

Barbell Row
8-8-8-Max Reps

@ 50% Bodyweight for women 75% for men 

* Immediately After sets 1, 2 and 3: 3 Strict (weighted or banded)

Conditioning:

For Time: 

50/40 Cals Bike

50 Hand Release Pushups 

30 Wallballs 

25 Deadlifts 225/155

30 Wallballs 

50 Hand Release Pushups 

50/40 Cals Bike 

Friday - Class at 4:30 PM

Strength:

On The 2M X 6 

1 Power Clean + 1 Strict Press + 2 Push Press + 3 Jerks 

Climb AFA

Conditioning: 

4 Rounds for time of:

21 Front Squats

15 Bar-facing burpees

9 Strict Press

*115/75

Saturday: Open Gym 8:30 AM

Optional Open Gym Team Workout:

As Many Rounds as Possible in 30 Minutes of: 

15 Thrusters 95/65

20 Situps 

12/9 Cals Bike 

* Every time the team completes a full round (You go , I go, Burpees) both partners complete 10 burpees together

*Partners do full round before switching

** Go hard when its your turn to go

Week of 033125

Week of 033125

Monday Class at 5 PM

Strength:

Front Squat

7-7-7-7-7

*Establish a heavy 7 for the day

* 16 Box Step Ups after each set

Conditioning: 10 Min Cap 

5 Rounds for Time of: 

10 Kb Swings 72/53

10 Burpees 

7/5 Calories Bike 

Wednesday Class at 5 PM

Strength:

Bench Press
8-8-8-Max Reps

@ 60% Max

* Immediately After sets 1, 2 and 3: 15 Pushups 

Conditioning:

3 Rounds For Time of; 

15 Front Squats 135/95

Bike 50 Calories (Or Run 800M)

Friday - Class at 4:30 PM

Strength:

On The 2M X 5 

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 1 Jerk 

Climb AFA

Conditioning: 12 Min Time Cap 

4 Rounds For Time of: 

18 Wallballs 

15 Pullups 

12 Push Jerks 135/95

Saturday: Open Gym 8:30 AM

Optional Open Gym Team Workout:

Teams of 2, partners alternate full rounds.

Partner 1 completes:

400m Run

20 Walking Lunges

15 Hand-release Push-ups

10 Dumbbell Snatches (50/35 lbs, alternating arms)

Partner 2 rides bike easy while Partner 1 completes the round.

Then switch roles. Continue alternating rounds for 30 minutes.

Week of 032425

Week of 032425

Monday Class at 5 PM

Strength:

Front Rack Lunge
10-10-10-10 

*Establish a heavy set of 10

Conditioning:

As Many Rounds as Possible in 10 Minutes of: 

5 Devils Press 50/35

10 Lateral Burpees Over The Dumbells

25 Double Unders (or lateral hops)

Wednesday Class at 5 PM

Strength:

Push Press
10-10-10-10

@ 80% Strict Press Max 

* Immediately After each set: 6/6 Dumbbell Strict Press 

Conditioning:

3 Rounds For Time of; 

Run 800M 

50 Airsquats 

30 Pushups 

20 Situps 

10 Deadlifts 225/155

Friday - Class at 4:30 PM

Strength:

On The 1:30 X 7 

1 Clean Pull + 1 Hang Squat Clean + 2 Front Squats + 1 Jerk 

Climb AFA

Conditioning: 20 Min Time Cap 

For Time: 

50/40 Calories Bike 

30 DB Thrusters 

20 Pullups 

50/40 Calories Bike 

20 Pullups 

30 DB Thrusters 

50/40 Calories Bike 

Saturday: Open Gym 8:30 AM

Optional Strength and Conditioning Challenge:

For Time: 

20 Back Squats 225/155

Run 2 Miles 

20 Back Squats 225/155

* Challenge Yourself!! 

Week Of 031725

Week Of 031725

Monday Class at 5 PM

Strength:

Back Squat
10-10-10-10 @ 55%

* 50 Ft Walking Lunge after each set 

Conditioning:

3 Rounds For Time of: 

21 Wallballs 

14 Single Arm Devils Press 40/25

7 Burpee Box Jumps 

Run 400M 

Wednesday Class at 5 PM

Strength:

Bench Press
5-5-5-5-5 @ 70-80%

* Immediately After each set: 12-15 Pushups 

Conditioning:

Every 7 Minutes for 3 Rounds Complete:

30/25 Cals Bike 

40 Double Unders 

15 Toes To Bar 

10 Ring Dips (Or Ring Pushups)

Friday - Class at 4:30 PM

Strength:

Barbell Rows @ 55%

10-10-10-10

* 3 Strict Pullups Immediately After Each set 

Conditioning: 15 Minute Time Cap 

For Time: 

55 Deadlifts 95/65

55 Pullups 

55 Hang Cleans 95/65

55 Situps 

55 Thrusters 95/65

55 Burpees 

Saturday: Open Gym 8:30 AM

Optional Team Conditioning:

On a 30 Minute Clock: 

Min 1-10

Max Calorie Bike (Switch partners every minute) 

Minutes 11-20

10 DB Thrusters 40/25

8 Box Jumps 

6 Burpees Over The Dumbells 

* Switch Partners every round 

Minutes 21-30 

Partner 1: Max Cals Bike 

Partner 2: Max Double Dumbbell Power Cleans 40/25

(Switch Stations every minute) 

Week Of 031025

Week Of 031025

Monday Class at 5 PM

Strength:

Front Squat

4-4-4-4-4 @ 75-80%

* 15 Airsquats after each set 

Conditioning:

AMRAP 16 Minutes

4 Devils Press (50/35s)

6 Alternating DB Front Rack Reverse Lunges (50/35s)

8 Box Jump Overs (24/20”)

*  Add 2 reps on Devils Press & Lunges each round

**Keep box jumps steady at 8 reps per round)

Wednesday Class at 5 PM

Strength:

Strict Press

5-5-5-5-5 @ 70-80%

After each set: 8-10 Barbell Rows (same bar, strict control)

Conditioning:

Every 3:30 for 5 Rounds:

12/10 Cal Echo Bike

14 Wallballs 

12 Burpees

Friday Class at 4:30 PM

Strength:

Deadlift

3-3-3-3-3 @ 80-85%

After each set: 15 Sit-ups holding plate

Conditioning:

4 Rounds for Time:

16 Heavy Russian KB Swings

12 Hang Clean and Jerks 95/65

20 Hand Release Push-ups

Run 400m

Saturday: Open Gym 8:30 AM

Optional Team Conditioning:

50 Power Cleans (115/75)

Bike 35 Cals 

40 Front Rack Lunges (115/75)

Bike 35 Cals

30 Push Press (115/75)

Bike 35 Cals 

20 Thrusters (115/75)

Max Calorie Bike until the 30 minute cap hits

*Switch as needed, quick sets recommended to keep the barbell moving.