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.

Week of 030325

Week of 030325

Monday Class at 5PM

Strength:

Back Squat:

3-3-3-3-3  @75-80%

*After each set: 10 Weighted Box Step-Ups (light DBs, alternating)

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

3 Lateral Burpees Over Dumbbell (+3 every round)
3 DB Hang Clean & Press (50/35s) (+3 every round)
30ft Walking lunges

Wednesday Class at 5PM

Strength:

Bench Press: 

5-5-5-5-5@ 75-85%

*After each set: 8 Chin-Ups

Conditioning: 

Every 3:30 Minutes for 5 Rounds:

18/15 Cal Bike
12 Double DB Thrusters (40/25)
8 Burpee Box Jump Overs 

Friday Class at 4:30PM

Strength:

Deadlift: 

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

*After each set: 12 Hanging Knee Raises

Conditioning: 

4 Rounds for Time: 

12 Heavy Russian KB Swings (Go One step heavier than usual)
10 Double Dumbbell Box Step-Overs (40/25)
15 Hand Release Pushups
Run 400M (Be safe, can sub with 28/25 cal bike if desired)

Saturday: Open Gym 8:30Am

Optional Conditioning:

On a 25 Minute Clock:

Team of 2 - (One Works, One Rests)

200Ft Double DB Farmers Carry (4x Down and Back)

100 Box Jumps 
200Ft Double DB Overhead Carry (4x Down and Back)

100 Wallballs 

200ft Double DB Front Rack Carry (4X Down and Back)

100 Strict Ring Rows 

*Max Calories Bike as a team until time expires

*Score is Calories on the bike
*Split Work as desired

Week of 022424

Week of 022424

Monday: 

Dynamic Group Warmup

Conditioning:

10 Rounds for Time (20-Minute Cap):

10/7 Cal Assault Bike Sprint

8 Dumbbell Hang Squat Cleans (50/35s)

50-ft Shuttle Sprint

Rest 30 Seconds

Strength: 

Front Squat

3-3-3-2-2-2 @ 70-85%

*5 HIGH Box Jumps immediately after each set 

Wednesday – 

Dynamic Group Warmup

Conditioning:

4 Rounds for Time (18-Minute Cap): 

Run 400M 

15 Toes-to-Bar

10 Deadlifts (225/155)

18 Burpees

Strength: 

Push Press

4-4-4-2-2-2 – Climb to a heavy double

*6 Single-Arm DB Overhead Press per side (light-to-moderate weight) Immediately after each set 

Friday 

Dynamic Group Warmup

Conditioning:

3 Rounds for Time:

Bike 28/25 Cals 

15 Thrusters (95/65)

10 Chest to Bar Pullups 

12 Single-Arm DB Box Step-Ups (50/35s, 6 per leg)

Strength: 

Deadlift

5-5-4-4-3 @ 70-85%

*5 Weighted Pull-Ups immediately after each set 

Saturday- (Open Gym / Optional Partner Workout) 

Partner Workout – 30-Min AMRAP (You Go, I Go Rounds):

12/9 Cal Echo Bike

10 Dumbbell Front Squats (50/35s)

8 Russian KB Swings 

6 Burpee Box Overs