4077 Wednesday 4/30/2025

A
Coach led warmup
(15 min)

B
30 min AMRAP
With a Partner

2 rds Cindy, alternate full rds
2 laps run, alternate laps
4 rds Cindy, alternate full rds
4 laps run, alternate laps
6 rds Cindy, alternate full rds
6 laps run, alternate laps
8 rds Cindy, alternate full rds
8 laps run, alternate laps

1 rd Cindy = 5 pullups + 10 pushups + 15 air squats

4076 Tuesday 4/29/2025

A
3 rds
Run 1 lap
10 Strict Pushups
10 PVC Pass Throughs
10 Band Pull Aparts
10 Hollow Rocks
10 Supermans
(10 min)

B
Bench Press
*work to heavy set of 2 with 1 sec pause in the bottom
(20 min)

C
20 hspu
10 muscle ups
1 mile run
5 muscle ups
10 hspu
*20 min timecap

4075 Monday 4/28/2025

REMINDER: Monday & Wednesday 5:30pm class will be taking a summer break starting in May.

A
500m row easy
10 empty barbell strict press
10 empty barbell squats
10 knees to elbow

500m row moderate
10 empty barbell hang muscle clean
10 empty barbell squats
10 handstand kick ups

500m row hard
10 empty barbell RDL
10 empty barbell squats
10 empty barbell hang power clean
(15 min)

B
1 Power Clean + 2 Hang Power Cleans + 1 Hang Squat Clean
*work to heavy complex
(20 min)

C
30 front squats (135/95)
35 med ball situps
40 Kb push press (single arm) (53/35) *40 total
*10 min timecap

4074 Sunday 4/27/2025

SUNDAY CAPACITY
100 bar facing burpees for time*
Echo Bike

*Time to complete burpees = time on the echo bike at max sustainable RPM

4073 Saturday 4/26/2025

A
20 cal ride*
10 air squats
14 cal ride*
10 pushups
8 cal ride*
10 kb swings
4 cal ride*
10 goblet squats
*faster each set of calories

B
Every 45 seconds for 12 minutes
2 Back Squats

C
“Every day is arm day”
30 rounds, 15 each alternate full rounds
5 bench press 185/125
30 double unders
100/80m ski
1 rope climb

Flow:
Partners will alternate full rounds, aiming for 1:30 or less for each round and 35-40 overall target time. Bench should be a weight that can be unbroken for all 15 sets each.

4072 Friday 4/25/2025

A
Coach led warmup
(15 min)

B
9 min EMOM
Min 1: 5-8 strict pullups
Min 2: 30s max pullups
Min 3: 30s max pushups

C
”Reap what you Sow”
With a partner
5 rds (Min 0:00-10:00)
In 1 min: 1 Rope Climb + Max thrusters (95/65)
*Partners alternate minutes for 10 mins. Track total thrusters.

Then starting at 10:00
Shared burden
20 dball cleans (150/100)
*160 thrusters (135/95)
10 rope climbs

*Subtract total thrusters achieved in mins 0-10 from 160 and complete remaining reps
*20 min timecap

4071 Thursday 4/24/2025

A
Ride 20 cal
2 rds
30 russian swings, light
10ea kb cleans
15 american swings
10 parallete pass-throughs
(10 min)

B
5 min EMOM
3 Cleans

5 min EMOM
2 Cleans

5 min EMOM
1 Clean

C
20 min AMRAP
50 russian swings (1.5/1)
40 abmat situps
30 box jump overs (24/20)
20 parallete pass-throughs

4070 Wednesday 4/23/2025

A
3 Rounds
Run 1 Lap
20 Walking Lunges
10 Empty Barbell Goodmornings
5 Push-Up + Inchworm
(10 min)

B
Deadlift
7-7-5-5-3-3
(15 min)

C
Partner shared burden
On a 24 min clock:
At 0:00, 8 min AMRAP
120 Cal Ski
Max T2B

At 8:00, 8 min AMRAP
120 Cal Row
Max HSPU

At 16:00, 8 min AMRAP
120 Cal Ride
Max Double Unders

4069 Tuesday 4/22/2025

A
Coach led warmup
(12 min)

B
Bench Press
*work to heavy set of 3 with 1 sec pause in the bottom
(20 min)

C
15 min AMRAP
1-2-3-4-5
Squat snatches (135/95lb)
Muscle-ups
*Start over at 1 when the round of 5 is complete

4068 Monday 4/21/2025

REMINDER: Monday & Wednesday 5:30pm class will be taking a summer break starting in May.

A
3 rds
30s max single unders
30s rest

3 rds
30s max double unders
30s rest

3 rds
15 air squats
20 walking lunges
5ea cossack squats
(15 min)

B
Rear Foot Elevated Split Squats
1x12 ea
3x8 ea
(15 min)

C
3 rounds
35 double unders
20 front squats (115/75)
1 min plank hold
*12 min timecap

D
3x15 GHD back extensions
(5 min)

4067 Sun 4/20/2025

Happy Easter! The gym is closed today.

SUNDAY CAPACITY
100 burpees for time

4066 Saturday 4/19/2025

A
500m row
2 rounds
10 box step overs
10 kb Russian swing
10 Db hang clean and jerk
10 Kip swing

B
Teams of 3
“Roulette”

Every 15 minutes for 45 minutes

Part 1: 0:00-15:00

180/150 cal echo
180 C2B
150 db step over (70/50) (20”)

Part 2: 15:00-30:00

120/90 cal ski
150 burpees over parallette
150 single db hang clean and jerk (70/50)

Part 3: 30:00-45:00

100 shuttle runs (25+25=1)
30 rope climbs
180 KB goblet squats (70/53)


Flow:
For each part, two partners work at the same time while the third rests. Teams will choose two movements of the three to start on. For example in part 1, p1 will work on the echo bike while p2 works on the C2B, p3 rests. All three Partners will rotate through those two movements until one of the two is complete, in this case the bike is finished first leaving the remaining C2B and step overs. Once
C2B are finished teams now work in a 1 working 2 resting until final movement is completed. This format is kept for all three parts of the workout with the next part starting every 15 minutes.

4065 Friday 4/18/2025

NO CLASSES TODAY. THE GYM WILL BE CLOSED SUNDAY.

A
3 min cardio of choice

30 sec alternate 5 air squats + 5 bootstrap stretches
30 sec wall sit
30 sec plank shoulder taps
30 sec push-ups
then
2 rounds
10 bare barbell deadlift
10 bare barbell hang cleans
10 bare bar back squats
10 bare bar jumping squats
*rest to recovery between rounds

B
15 min EMOM
1 Clean & Jerk

C
10-1 HSPU
1-10 T2B
*12 min timecap

D
Cooldown row or ride
(5 min)

4063 Thursday 4/17/2025

A
Coach led warmup
(15 min)

B
50 Double Unders
1 min Plank
40 Double Unders
1 min Plank
30 Double Unders
1 min Plank
20 Double Unders
1 min Plank
10 Double Unders
1 min Plank
(12 min)

C
50/35 Cal Ride

3 rounds
20 wall ball (20/14lb)
40 MB russian twists *Russian Twist = R+L=1

50/35 Cal Ride
*15 min timecap

D
Coach led mobility and cooldown
(5 min)

4062 Wednesday 4/16/2025

A
2 Rounds
15/12 cal ride, ski or row
10 single leg DB RDL, each leg
10 tuck jumps
(10 min)

B
Deadlift
6-6-6-3-3-3
(15 min)

C
Partner shared burden
On a 5 min clock x 4 rounds
6 rope climbs
30 ring dips
Max Cal Ride
(20 min)

4061 Tuesday 4/15/2025

A
Run 3 laps
1 length of each:
Up & Over the Fence
Walking pigeon (knee to chest)
High knees
Walking lunges w/ torso twist
Butt kickers
Crab walk, forwards
Crab walk, backwards
(10 min)

B
Bench Press
*work to heavy set of 4 with 1 sec pause in the bottom
(20 min)

C
Helen
3 rounds
400m run
21 KB swings (1.5/1)
12 pull ups
*15 min timecap

4060 Monday 4/14/2025

LifeTime Supply Co. Blog: Why Whey?

A
Coach led warmup
(15 min)

B
Back Squat
1x5 *45%
1x3 *55%
1x2 *65%
1x1 *75%
1x1 *80%
1x1 90%
1x1 95-100+%
(20 min)

C
6 min EMOM
Min 1: 8 shuttle runs (25+25=1)
Min 2: 8 burpees

6 min EMOM
Min 1: 8 shuttle runs (25+25=1)
Min 2: 8 T2B

4059 Sunday 4/13/2025

SUNDAY CAPACITY
Every 6 minutes for 6 rounds
100 feet sled push empty
4 lap run
100 feet sled push empty

4058 Saturday 4/12/2025

A
12/10 cal ski
20 plank shoulder taps
1 lap run
10 pushups
50’ empty sled push

B
4x50’ sled push 4/2
4x10 parallette pushups

C
Every 11 minutes for 33 minutes
10 lap run
20 sandbag cleans 150/100
Round 1: max ring muscle ups
Round 2: max C2B
Round 3: max wall walks
1 works, 1 rests

Flow:
Partners will work one at a time sharing the burden. Once the run and sandbag cleans are finished, in the remaining time of the 11 minute clock accumulate each designated movement. A new round starts at 11 minutes with no rest between each new round, partners going back to the run and sandbag cleans. Each round should allow for at least 3 minutes of work on the max movements with a goal of 20+ reps on each movement as well.

4057 Friday 4/11/2025

A
Ride 15/10
2 rds
5 inchworms
20 deadbugs

Then
Row 500m

Then
10ea Single leg deadlifts
1 min adductor rolling
10ea Single leg deadlifts
1 min hip flexor rolling
(15 min)

B
Deadlift
8-8-8-4-4
(15 min)

C
15 min AMRAP
4 lengths 2KB OH Walk
4 lengths 2KB Front Rack Walk
4 lengths 2KB Farmer's Carry
*Every time the KB's hit the ground do 6 T2B