3869 Saturday 9/7/2024

VARSITY SESSION
AGES 12-14

SEP 9 - OCT 2
M/W 3:30pm
SIGN UP HERE

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

250m row moderate
10 empty barbell hang muscle clean
10 handstand kick ups

125m row hard
10 empty barbell RDL
10 empty barbell hang power clean

B
20 min EMOM
1 power clean

C
"Vincent Vega"
In teams of 3:
3 rds
9 wall walks, shared burden
9 rope climbs, shared burden
27 synchro T2B, 2 work at a time

2 rds
30 deadlifts (115/75)
20 hang cleans
10 shoulder to overhead
*all 3 work synchro together

150/100 Cal ride
*shared burden

3868 Friday 9/6/2024

40/40 SPECIAL

REFER A FRIEND TO JOIN LIFETIME, YOU BOTH WILL RECEIVE 40% OFF NEXT MONTH’S DUES.

A
Run 2 Laps
20 PVC passthrus
1 min in bottom of squat
then
2 rds
with bare bar
3 good mornings + 3 strict press + 3 push press+ 10 front squats
then:
2 rds
3 deadlifts + 3 hang muscle cleans + 3 split jerk+ 10 front squat
(20 min)

B
15 min EMOM
1 Push Jerk + 1 Split Jerk

C
12 min EMOM
3 front squats *70-80%
AMRAP ring or bar muscle-ups in the remaining minute
*Compare to 1/5/24
(20 min)

3867 Thursday 9/5/2024

A
Partner 1K ski (or row)
then
2 rounds
20 banded pull aparts
5 strict pullpus
5 bar bar back squats
5 bare bar behind the neck press
5 bar bar OHS
5 bare bar sotts press
(15 min)

B
Hand Over Hand Sled Pull
5 lengths
(15 min)

C
With a partner
25 min AMRAP
P1: Half Lap Single Arm farmers carry Left arm + Half Lap right arm (50/35lb)

P2: AMRAP:
10 OH squats (95/65lb)
30 lateral barbell jump overs

*Switch when partner finishes lap. Continue AMRAP where partner left off.

3866 Wednesday 9/4/2024

A
15 min coach led warmup

B
Power Snatch
*Work to heavy
(20 min)

C
500m Row Time Trial

D
3 Rounds
10 sit to stand, each leg
10 single leg DB RDL with back foot braced on wall
(5 min)

3865 Tuesday 9/3/2024

A
run 400
then
2 rounds
5 box jumps, landing tall
10 air squats with 3 sec descent and 3 sec pause in bottom
10 single arm russian KB Swings
10 single leg glute bridge, each side
(10 min)

B
Front Squats
4-4-4-4-4
*Immediately after each set, perform 2 box jumps.
(15 min)

C
5 rounds
1 min cal ride
1 min Russian KB swings (53/35lb)
1 min box jump overs (24/20in)
1 min rest
(20 min)

3864 Monday 9/2/2024

In September, Refer a friend to join LifeTime and BOTH you and your friend will receive 40% off next month’s membership dues.

LABOR DAY: No classes today

A
3 min cardio of choice
then
2 rounds
10 russian swings
10 goblet squats
10 pullups, any variation
10 strict burpees
(15 min)

B
Bench Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(15 min)

C
24 min AMRAP
20 DB deadlifts (50/35)
40 double-unders

20 DB thrusters
40 double-unders

20 burpees
40 double-unders

20 DB squat cleans
40 double-unders

20 DB devil's press
40 double-unders

3863 Saturday 8/31/2024

No classes this Sat-Sun-Mon throughout LifeTime for Labor day weekend.

A
2 rounds
20/16 cal ski
18 banded pull apart
16 pvc pass through
14 pvc overhead squat
12 kb swing

B
15 min EMOM
Min 1: 3 snatch
Min 2: 2 snatch
Min 3: 1 snatch

C
“5 D’s of Dodgeball”
40 rounds total
*alternate full rounds with a partner
1 snatch 135/95
3 pull ups
5 burpee to target

3862 Friday 8/30/2024

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

B
Deadlifts
3-3-3-3-3
(20 min)

C
For time:
12-16-20
Deadlifts (115/75lb)
24-32-40
Lateral jumps over the barbell
*10 min timecap

D
2 Rounds
barbell curl to failure
banded tricep press down to failure
(5 min)

3861 Thursday 8/29/2024

A
Partner 1K row
then
2 rounds
15 band pull aparts
10 kip swings
5 light DB hang clean, each arm
(15 min)

B
Muscle Up Skill Work
(15 min)

C
3 rounds
50 air squats
7 muscle-ups
10 hang power cleans (135/95lb)
*15 min timecapD
50 straightleg (or GHD) situps for time

3860 Wednesday 8/28/2024

A
3 min cardio of choice
2 rounds
5 tempo goblet squats
5 box jumps, landing tall
5 seated kb press, each arm
(10 min)

B
Front Squats
5-5-5-5-5
*Immediately after each set, perform 2 box jumps.
(15 min)

C
As far as possible in 26 min
3-6-9-12-15......

1 lap run
Burpee box jump overs (24/20in)
Handstand push-ups
*Add 1 lap run each round

3859 Tuesday 8/27/2024

A
3 Rounds
3x inchworm+4 perfect pushup
10 WB jumping squats
20 walking lunges, unweighted
(10 min)

B
Bench Press
4x8 65%
1x8+ 65%
(15 min)

C
5 rounds for reps
30 sec parallette/hurdle lateral jumps
30 sec rest

30 sec WB bear hug step-ups (20in) (20/14lb)
30 sec rest

30 sec WB v-ups
30 sec rest
(15 min)

D
3 Rounds
8 bird dog rows
DB (or small plate) reverse flys
(5 min)

3858 Monday 8/26/2024

A
15 min Coach led warmup

B
Overhead Squat
*Work to heavy
(20 min)

C
5 rounds
5 OH squats (155/105lb)
250m row
*12 min timecap

3857 Saturday 8/24/2024

A
10/8 cal ski
100' kb front rack carry
10/8 cal ski
10 box jumps with step down
10/8 cal ski
10 dual kb hang clean

B
On a 20 minute clock
Work to a heavy unbroken complex for the day
1 power clean
1 hang clean
1 power clean

C
"Hootie Hoo"
5 rounds for time
25 feet synchro sandbag lunge (125/100)
2 lap run together
Round 1: 50 t2b
Round 2: 40 pull ups
Round 3: 30 C2B
Round 4: 20 BMU
Round 5: 10 strict pull up
*Gymnastics movements shared burden
**Lunges and laps are done before each round/Sandbag on shoulders for lunges

D
80 db bicep curls
80 db skull crushers
*partition as desired

3856 Friday 8/23/2024

VARSITY Fall Session Coming up!

VARSITY - AGES 12-14
MON & WED 3:30-4:30PM
SEP 9 - OCT 2, 2024
GO HERE TO SIGN UP
LIFETIME MEMBERS USE CODE MEMBER FOR 20% DISCOUNT

A
3 Rounds
Run 1 lap
10 jump squats with wallball
10 PVC passthrus
5 muscle snatch + 5 behind neck press + 5 OHS with bare bar
(15 min)

B
Squat Snatch
2-2-2-2-2
(20 min)

C
25 bench press (135/95lb)
30 KB snatches (53/35lb)
1k row
*Snatches - Switch every 5 reps. 15 reps on each side
*15 min timecap

3855 Thursday 8/22/2024

A
100 single unders
then 3 rounds
:30 DU or DU attempts
10 tuck jumps
10 KB snatch, light
(15 min)

B
5 Attempts at max distance broad jumps
(10 min)

C
5 rounds
10 box jump overs (24/20in)
5 devils presses (50/35lb)
*12 min timecap

D
3 rounds
10 split squats, each leg weighted
10 ipsolateral DB RDL
(10 min)

3854 Wednesday 8/21/2024

A
Row 25/22
then
3 rounds
1 TGU each arm (ascending in load across sets)
:30 thorasic opener over med ball or foam roller
10 kip swings
10 jumping med ball squats
(10 min)

B
Strict Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
With a partner
3 rounds
12 bar muscle-ups
22 paralette or deficit HSPU
32 over-unders
*25 minute time cap

3853 Tuesday 8/20/2024

A
15 minute coach led warmup

B
Overhead Squats
2x6
3x3
(25 min)

C
For time:
40 parallete pass-throughs
Into 5 rounds of:
15 Straight leg abmat situps
15 barbell reverse lunges (95/65lb)
*15 min timecap

3852 Monday 8/19/2024

VARSITY Fall Session Coming up!

VARSITY - AGES 12-14
MON & WED 3:30-4:30PM
SEP 9 - OCT 2, 2024
GO HERE TO SIGN UP
LIFETIME MEMBERS USE CODE MEMBER FOR 20% DISCOUNT

A
3 Rounds
Run 1 Lap
10 strict burpees
7 wallballs with 3 sec hold in bottom
5 tall box jumps
(10 min)

B
Bench Press
10-8-6-4-2
*Increase weight each set
(20 min)

C
5 rounds for reps

15 sec thrusters (135/95lb)
Rest 45 seconds

15 sec weighted pull-ups (50/35lb)
Rest 45 seconds

15 sec burpees
Rest 45 seconds
(15 min)

3851 Saturday 8/17/2024

A
21-15-9
Row
KB swings
1 lap run after each set

B
15 EMOM
2 Deadlifts
1 Tall box jump

C
"Los Pollos Hermanos"
On a 30 minute clock
1 lap run around east ridge mall together (1.62 miles)
AMRAP in remaining time, shared burden
20 A squat jumps (sprinkler box)
12 Bear complex 135/95
6 Ring Muscle Up

Bear complex = squat clean thruster, back squat thruster

3850 Friday 8/16/2024

A
15 min coach led warmup

B
Power snatches
5-5-5-5-5
(20 min)

C
TABATA :20s on/:10s rest
4x 30sec rounds
Tabata Push-ups

4x 30sec rounds
Tabata Strict Pull-ups

4x 30sec rounds
Tabata HSPU

4x 30sec rounds
Tabata Kipping Pull-ups
(8 min)

D
Coach led mobility and cooldown
(5 min)