3978 Tuesday 1/14/2025

A
2 min Row, Ride or Ski

2-3 rds
30 jumping jacks
20 mt climbers
15 step-ups
10 good mornings
5 inchworms + push-ups
(10 min)

B
12 min EMOM
1 Power Clean & Jerk

C
3 rds
2 min: over-unders
2 min: DB lateral step-ups (1db 50/35lb)
2 min: hang DB snatches
(18 min)

D
8 Rounds
:15 second L-Sit Hold
:15 second rest

3977 Monday 1/13/2025

Youth Courses:
307 Athlete Varsity, Jr Varsity and Bullyproof Sessions start soon.
Sign up before they fill up!

A
Cone Squat Warmup
(10 min)

B
Front Squats
4x4
*5 sec pause in the bottom, 12 sec pause at the top
(15 min)

C
3 rounds for time:
20 burpees
30/25 Cal of X
20 pull-ups
*X = 1 rd of each Row, Ski & Ride
*20 min tapout
*Compare to 1/16/2024

3976 Saturday 1/11/2025

A
1 minute thoracic foam roll
10 Russian swings
10/10 single leg KB RDL
20 cal row
10 American swings
20 cal ski
5 wall walk

B
Deadlift
7-5-3-5-7
*5-7 heavier than 7-5

C
“Love/Hate”
Part A:
From 0:00 to 20:00
10 rounds of DT 155/105
Max cal ski in remaining
*Alternate full rounds of DT

“DT”
12 deadlifts
9 hang cleans
6 shoulder to overhead

Rest until 22:00

Part B: 22:00-40:00
20 Rounds of Cindy
Max rope climbs in remaining
*Alternate full rounds of Cindy

“Cindy”
5 pull ups
10 pushups
15 air squat

Flow:
At 0:00 partners will alternate full rounds of DT until 10 total rounds are completed. In the remaining time until 20:00 partners will accumulate max calorie ski, switching as desired. At 20:00 partners will rest until 22:00 and will then alternate full rounds of Cindy until 20 total rounds. In remaining time partners will accumulate max rep rope climbs. Score is calories on ski + total rope climb reps.

3975 Friday 1/10/2025

A
Run 1 lap
15 pushups
Run 1 lap
15 clapping pushups
Run 1 lap
15 diamond pushups

Crab Walk 50'
Backwards Crab Walk 50'
Bear Crawl 50'
Backwards Bear Crawl 50'

2 rds
16 russian swings
8ea kb strict press
(10 min)

B
Bench Press
4x4
4x2
(20 min)

C
Tabata
Double-unders
DB goblet squats (55/35lb)
Double-unders
DB snatch, alt
Tabata = 20s work/10s rest for 8 rds (4 min)
(16 min)

3974 Thursday 1/9/2025

A
Row 500m
3 rds
20 Jumping Jacks
:30 sec Handstand hold
:30 sec hanging L-sit
(10 min)

B
Rear Foot Elevated Split Squats
3x20 each leg
(15 min)

C
EMOM for as long as possible
7 thrusters (95/65lb)
6 toes-to-bar
5 HSPU
(15 min)

D
3x10 DB Biceps Curls
3x10 Triceps Kickbacks
(5 min)

3973 Wednesday 1/8/2025

Youth Courses:
307 Athlete Varsity, Jr Varsity and Bullyproof Sessions start soon.
Sign up before they fill up!

A
3 Rounds
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
Work to heavy 3 rep squat snatch
(15 min)

C
3 Rounds for time:
Max set unbroken squat snatch
400m run
*Use no more than 60% of your heaviest 3 rep from earlier.
(10 min)

D
Coach led mobility
(5 min)

3972 Tuesday 1/7/2025

A
Coach led warmup
(15 min)

B
10 min Max Cal Ride
*With a partner. Switch as needed.

C
3 rds
1 min: rope climbs
1 min: burpee box jump overs (24/20in)
1 min: abmat sit-ups
1 min: walking lunges
1 min: rest
*1 rope climb counts as 10 reps for scoring.
(15 min)

D
Turkish Getups
6 reps on each side
*Increasing in weight
(5 min)

3971 Monday 1/6/2025

A
With a partner
8 min AMRAP Row for Cal
*While P1 rows, P2 does movment. Switch when ready.
Each time you are at a movment, do the next movment on the list.
Movments:
Walking lunges
Front to Back leg swings with ground touch on back swing
Groiners
Mountain Climbers
Cossack Squat with double twist

2-3 rds
20 shorty band side steps, each direction
10 band pull aparts
10 dynamic pigeon stretches, each side
(15 min)

B
Work to heavy deadlift
(20 min)

C
10 min EMOM
3 deadlifts (85% of today's heavy)

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.