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

4056 Thursday 4/10/2025

A
Coach led warmup
(15 min)

B
12 min EMOM
In 1 min: 1 Rope climb + Max double unders
Rest 1 min

C
Team of 3
15 min AMRAP
5 OH squats (155/105lb)
10 wall balls (30/20lb)
Row 150m
*Rotate stations when each is complete

D
3x15 Reverse hyper
3x15 GHD Situps
(5 min)

4055 Wednesday 4/9/2025

A
5 min ski or bike or run
then
2 Rounds
10 light kneeling DB press, each arm
5-10 chin ups
20 inverted shoulder taps, or 20 sec handstand hold on wall
(10 min)

B
20 min EMOM
3 push press
Start with (115/75)
Add 10-20lb every 5 min or so

C
60s Max Cal Ride
(10 min)

D
Coach led cooldown
(5 min)

4054 Tuesday 4/8/2025

A
3 rds
1 rd of each: Row 500m , Ski 500m, Ride 30/22
1 length single KB OH walk, each arm
1 length single KB Front Rack walk, each arm
15 pushups
(15 min)

B
Bench Press
*work to heavy set of 5 with 1 sec pause in the bottom

C
21-15-9
Abmat sit-ups
Lateral burpee plate jumps
Plate ground to overhead
*For burpee plate jumps, do your burpee then laterally jump all the way over the plate
*10 min timecap

4053 Monday 4/7/2025

Creatine: For the Ladies? Find out all you need to know here.

A
Coach led warmup
(10 min)

B
Back Squat
1x5 *45%
1x3 *55%
1x2 *65%
1x1 *70%
1x1 *75%
1x5+ *80%
(20 min)

C
6 lap run
30 power snatches (115/75)
40 box step overs

Rest 1 min

4 lap run
20 power snatches
30 box step overs

Rest 1 min

2 lap run
10 power snatches
20 box step overs
*20 min timecap

4052 Sunday 4/6/2025

"Disclaimer: On Sundays for the coming weeks, we will be posting an optional Sunday conditioning workout. The intent behind these workouts are to be low impact, machine and body weight based, aimed at improving work capacity across various time domains and machines. We do believe in listening to our bodies and taking rest days so that overall load and fatigue to do not lead to overuse or injury, therefore these are optional and should only be done if your body is properly hydrated, have adequate sleep, and overall soreness from the week is manageable. Whether you do these on Sunday, or save them for another day, they are another resource to improving your fitness and potential weaknesses. These workouts are separate from the weekly MVMT workouts as there will be no programmed warmup and are not tailored to accommodate the week prior or future week of programming.
-Coach Collin

SUNDAY CAPACITY
50-40-30-20-10 calorie ride
Rest 1:1 after each interval

4051 Saturday 4/5/2025

Join us for our monthly community workout. We plan on working out as a group with the workout portion starting at 9am. Show up as early as you need for the warmup and strength.

A
21-15-9
Cal ride
Box step overs 20”
Plank shoulder taps

B
50 barbell bent over rows
50 barbell bench
*partition as desired

C
“League of Shadows”
180/150 cal ride
180 thrusters 95/65
180/150 cal ride
180 front rack lunges 95/65
*shared burden, partners work 1 on/1 off

Flow: partner one will start on the bike for a full minute, then partner 2 will bike for a full minute. Once the bike is done move to thrusters following the same format of minute on, minute off.

4050 Friday 4/4/2025

307 ATHLETE YOUTH COURSES

NEXT SESSION: APR 7 - 30

VARSITY - Ages 12-14
MON/WED 3:30pm

JR VARSITY - Ages 8-11
MON/WED 4:30pm

*Membership to LifeTime not required.
Sign up at 307athlete.com

A
Run 3 Laps
20 banded pull aparts
1 min foam roller thorasic stretch
1 min in bottom of squat
Row 500m
then

3 rds with bare bar
3 deadlifts + 3 hang muscle snatch+ 3 behind the neck press

3 rds
3 good mornings + 3 snatch balance + 3 OH squats

3 rds
1 high hang squat snatch + 1 hang squat snatch + 1 squat snatch
(15 min)

B
1 high hang squat snatch + 1 hang squat snatch + 1 squat snatch
*Work to heavy
(15 min)

C
1-12 deadlifts (225/155lb)
12-1 DB shoulder to overhead (50/35lb)
*15 min timecap