3970 Saturday 1/4/2025

Community Workout today. We’ll be starting the workout at 9am so show up as early as you need for warmup and strength. Everyone is welcome!

A
20-15-10
Cal ride
Air squat
Banded strict press
*2 lap run after each round

B
EMOM 12
Min 1: 6 back squats
Min 2: 4 front squats

C
“Nostalgia”

Part A:
20 meter (65 feet) partner pacer test*

*Partners start on opposites sides of the 65 foot lane. At the start of the beep, p1 runs 65 feet down. At the next beep p2 runs 65 feet. Continue alternating runs until partners miss two consecutive beeps before crossing the line.
-65 feet is from the end of the rig by the white board to the curtain.

Spotify

Youtube

Part B:
Max clean and jerk (185/135)

*Immediately after finishing the pacer, in 8 minutes accumulate max rep clean and jerks

3969 Friday 1/3/2025

Community Workout this Saturday. We’ll be starting the workout at 9am so show up as early as you need for warmup and strength. Everyone is welcome!

A
Row 2 min
2 min Banded shoulder opening

3 rds
12 wall balls
max freestanding handstand
(10 min)

B
Overhead Squats
5x5
(20 min)

C
EMOM 12 min
3 squat snatches (135/95lb)
AMRAP muscle-ups in the remaining minute

D
100 banded triceps pushdowns
*Every break do 10 hollow rocks
(5 min)

3968 Thursday 1/2/2025

A
Coach led warmup
(15 min)

B
10 min EMOM
Min 1: 7 Power Cleans + Max Deadlifts in remainder of minute
Min 2: Rest
*Increase weight as needed.

C
15 min AMRAP
1 Lap Farmers Carry (50/35)
10 Heel Taps over Hurdle
20 Lateral Hurdle Jumps
*Every round add 10 heel taps and 10 lateral jumps
*1 heel tap = touch heels on both sides of the hurdle. Each jump counts as 1 lateral jump

D
Spend time in superman, updog and downdog
(5 min)

3967 Wednesday 1/1/2025

No classes today. Open 8am-6pm.
Happy New Year! Looking forward to another great year with you all!

A
Row 200m, arms only
Row 200m, arms + hips only
Row 200m regular

Ski 200m, arms only
Ski 200m regular

5x 1 high hang power snatch + 1 hang power snatch + 1 full power snatch

B
Power Snatch
*Work to heavy with no technical breakdown.

C
500m row
*1 attempt. MAX effort.

D
Ride 3 min cooldown

3966 Tuesday 12/31/2024

No classes today. Open 8am-6pm.

A
Ride 5 min
4 turkish getups, ea
40 single unders
2 Lengths Broad Jumps

B
12 min EMOM
Min 1: 12 Box Jump Overs
Min 2: 3-5 Ring Muscle Ups

C
3 Rounds
28 2DB step-ups (50/35lb)
14 alt. turkish get-ups
28/21 cal ride
*20 min timecap

*DB's held at side for step ups. Use one of your DB's for the getups. Practice proper technique and don't race through these. Go ahead and race through the rest of the workout though. You should be doing getups with heavy breathing and a high heart rate.

D
1 min Plank
Rest 30 sec
1 min Side Plank R
Rest 30 sec
1 min Side Plank L
(5 min)

3965 Monday 12/30/2024

No classes Tues or Wed. LifeTime is open 8am-6pm Tue and Wed.

A
3 min Ski or Row
3 rds
10 burpees
10 jumping squats
10 kip swings
(10 min)

B
16 min EMOM
Min 1: 5 Front Squats
Min 2: 5 Strict Pullups

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

3964 Saturday 12/28/2024

A
Tabata bike (4:00)
Into

2 rounds
5 box jump over
10 scap pull-ups
15 air squats

B
Accumulate 500’ farmers carry
*go as heavy as possible for at least 50’ sets

C
With a partner
50-40-30-20-10*
Burpee box jump overs 24/20

*2 rounds “Cindy Remix” after each set
5 bar muscle up
10 sandbag squats 150/100
15 Toes to bar

Flow:
Burpee box jump overs are shared burden. After each set of BBJO complete 2 rounds of “Cindy Remix”, alternating full rounds for RX, shared burden for scaled.

3963 Friday 12/27/2024

A
3 rds
Row 250m
20 plank shoulder taps
10 barbell good mornings
5 strict pullups
(10 min)

B
Work to heavy Jerk
(20 min)

C
Shared burden with a partner
8 rounds
2 deadlift (315/225lb)
4 muscle-ups
6 squat cleans (185/135lb)
8 strict handstand push-ups
*16 min timecap
(25 min)

3962 Thursday 12/26/2024

No classes today

A
3 rds
run 2 laps
10 wall balls with 3 sec pause in bottom
10 PVC passthrus
5 behind neck press + 5 OHS with bare bar
(15 min)

B
10 min EMOM
Min 1: 1-2 Rope Climbs
Min 2: 10 Russian Swings

C
8 rounds
In 1 min:
4 power snatches (155/105lb)
AMRAP double-unders for the remaining of 1 min
Rest 1 min
(16 min)

D
3 Rounds
8 bird dog row, each side
15 hollow rocks
(10 min)

3960 Tuesday 12/24/2024

Open 4:30am - Noon Today. Closed tomorrow. No classes Thursday. Merry Christmas!

A
Run 400m
3 rds
Rack Length of each:
High knees
Butt Kickers
Low side shuffling, each direction

1 Rack Length
Inchworms with a pushup

B
Rear Foot Elevated Split Squats
5x2 ea
*Barbell in Back Rack

C
50 Single Arm DB Thrusters (each side) (50/35 lb)
Every time you break, perform 16 lateral hurdle jumps

3959 Monday 12/23/2024

There will be no classes Tue, Wed, Thur. LifeTime is open 4:30am - Noon Christmas Eve and Closed on Christmas Day. Merry Christmas!

A
Coach led warmup
(10 min)

B
10 min EMOM
4 Deadlifts
(15 min)

C
14 shoulder to overheads (155/115)
Run 6 laps
12 shoulder to overheads (185/125)
Run 4 laps
10 shoulder to overheads (205/135)
Run 2 laps
8 shoulder to overheads (225/155)
*20 min timecap

3958 Saturday 12/21/2024

A
3 rounds
:30 kb assisted thoracic extension over foam roller
5/5 kb windmill
10 push ups
10 cal ski, faster each round

B
5x 100' sled push or sled drag

C
“Risk/Reward”
300/225 cal ride shared

EMOM 3, starting at 0:00
2 synchro wall walk
4 synchro snatches 105/80
6 synchro bar facing burpee

Cap: 30

Flow: starting at 0, partners will perform synchro movements then move to the bike to accumulate 300 calories shared in remaining time of 3 minute interval. Repeat synchro movements every 3 minutes until 300 calories is reached. Partners should have roughly 1:30 to 2 minutes to work on calories each interval. Scale accordingly if partners are getting less then 1:30 on the bike.

3957 Friday 12/20/2024

A
Coach led warmup
(10 min)

B
12 Days of Christmas/Ugly Sweater WOD
For time:
1 clean & jerk (155/115)
2 bar muscle-ups
3 jumping squats
4 toes-to-bars
5 ring dips
6 box jump overs
7 pull-ups
8 deadlifts (155/115)
9 KB swings
10 straight leg ab mat sit-ups
11 burpees
12 overhead squats (155/115)

*Performed 1, 2-1, 3-2-1, 4-3-2-1 …

3956 Thursday 12/19/2024

A
Coach led warmup
(10 min)

B
Bench Press
5x5
*5 clapping pushups immediately after each set
(15 min)

C
1k row
4 rope climbs

Rest 2 min

750m row
3 rope climbs

Rest 2 min

500m row
2 rope climbs

Rest 2 min

250m row
1 rope climb
*22 min timecap

3955 Wednesday 12/18/2024

The 12 Days of Christmas/Ugly Sweater WOD is Friday!

A
500m Row - moderate

3 rds
10 cal ride
10 burpees
rest to recovery
*increase intensity each round

5 min of:
Banded Shoulder Sequence

10 barbell push press
Max handstand hold
6 barbell split jerks
Max handstand hold
(15 min)

B
Every 2 min for 8 min
1 Push Press + 1 Split Jerk

Every 2 min for 8 min
1 Split Jerk
(20 min)

C
"RIP Tim"
30 Devils Press (50/35)
*5 min timecap

D
Ride or Row cooldown
(5 min)

3954 Tuesday 12/17/2024

A
:30 sec bike - arms only
:30 sec bike - legs only
:30 sec bike - moderate
:30 sec bike - arms only
:30 sec bike - legs only
:30 sec bike - hard

Run 2 laps

2 rds
8ea Box Step Ups
8 plate ground to overhead
8 perfect air squats
(10 min)

B
10 min EMOM
4 Back Squats
(15 min)

C
EMOM 10:
Min 1: Ride for max calories
Min 2: 25 double-unders

-Rest 5:00-

For time:
800m run
*21 min timecap

3953 Monday 12/16/2024

The 12 Days of Christmas/Ugly Sweater WOD is Friday!

A
With a PVC, 8 reps each:
Front Squats
Presses
PVC Hollow Rocks
Overhead Lunges

With an emply Barbell, 5 reps each:
2 rds
Snatch Grip Push Press
Overhead Squat
Snatch Balance
(10 min)

B
Overhead Squats
1x10
1x8
1x6
2x4
(20 min)

C
In 15 min:
21-15-9
Thrusters (115/75lb)
42-30-18
Straight Leg Abmat sit-ups

Then, AMRAP with time remaining perform:
10 Thrusters (95/65lb)
10 box jump overs (24/20in)

3952 Saturday 12/14/2024

A
2 rounds
:30 thoracic foam roll
10 box jumps, land tall
10 broad jumps

Into
15-10-5 with empty bar
Barbell RDL
Hang muscle clean
Front squat

B
Emom until failure
1 clean, add 10lbs each minute
Men’s starting weight: 135
Women’s starting weight: 85

Flow: every minute add 10lbs for 1 clean. As soon you fail a lift, the emom is over. Scale in order to get to at least the 10 minute mark.

C
“Reptar”
50/40 cal ride shared

Into
20 rounds, alternate full rounds
6 bar facing burpees
5 deadlift (185/125)
4 shuttle run(50ft=1)

Into
50/40 cal ride shared

3951 Friday 12/13/2024

VARSITY AGES 12-14 and Jr VARSITY AGES 8-11 AVAILABLE

A
Coach led warmup
(10 min)

B
Snatch Balance
4x2

Snatch Balance + Hang Squat Snatch
4x 1+1
(25 min)

C
30 ring muscle-ups
Every time you break, perform:
20 unbroken KB swings (53/35lb)
*14 min timecap

3950 Thursday 12/12/2024

A
3 rds
1 min Row
30 sec hollow rock hold
30 sec superman hold
1 min Double unders
30 sec handstand hold
30 sec full depth squat + broad jump
(12 min)

B
5 rds
50' Hand Over Hand Sled Pull
*Light and fast today
(15 min)

C
20 min AMRAP
4-6-8-10.....
Box jump-overs (24/20in)
Handstand push-ups
KB V-ups