4330 Thursday 1/8/2026

A
Coach led warmup
(10 min)

B
Coach led Muscle up skill work
(20 min)

C
4 min Tabata Row for Cal
4 min Tabata Hollow Hold
4 min Tabata Box Jump / step down
4 min Tabata Ride for Cal
Tabata = 20s work, 10s rest
(16 min)

4329 Wednesday 1/7/2026

A
40 sec row / 20 sec rest
30 sec row / 30 sec rest
20 sec row / 40 sec rest
10 sec row / 50 sec rest

2 rds
10 slow dead bugs
10 alternating box step ups

2 rds
10 v-ups
20s wall sit

*Spend remaining time warming up to front squat loading
(15 min)

B
Every 4 min for 5 sets
3 front squats
rest 20sec
2 front squats
rest 20sec
1 front squat
*Same weight for each set within each cluster. You can increase weight if needed before the start of the next cluster set. This should be an RPE 8
(20 min)

C
10 min AMRAP
90s wall sit
30s L sit

4328 Tuesday 1/6/2026

WOMEN’S ONLY BARBELL CLUB

6-Week course
Mondays/Wednesdays
7:30-8:30pm
Jan 12 - Feb 18 (6 weeks)
Coach James Lopez
SIGN UP AND DESCRIPTION HERE

A
3 lap run
1 min each side - hip to hamstring stretch
1 lap run

With pvc:
5 rds
5 pass throughs
5 behind the neck strict press
5 snatch grip deadlift to knee
5 snatch grip deadlift to mid thigh
5 muscle snatch

With light weight:
3 sets
3 pause power snatch - 5 sec pause in receiving position
rest 45-60s

*Spend remaining time building to snatch loading with sets of 3 fast singles at a time.
(15 min)

B
1 min work / 2 min rest for 5 sets
Max reps power snatch
Set 1: 60-62% of recent 1RM
Set 1: 60-62% of recent 1RM
Set 1: 65-67% of recent 1RM
Set 1: 65-67% of recent 1RM
Set 1: 70-72% of recent 1RM
(15 min)

C
Shared burden with a Partner
2 mile run
*16 min timecap

4327 Monday 1/5/2026

Courses start JANUARY 19
VARSITY | Ages 12-14 | M/W 3:30
Jr VARSITY | Ages 8-11 | T/Th 4:30
Sign up now!

A
1 min bootstrap squats
1 min inchworm pushups

2 rds
20 alternating groiners
10 pushups
20 air squats
5 burpees

With an empty barbell:
6 deadlifts
6 front squats
6 push press
6 thrusters

*Increase weight for a few sets then focus on warming up for your deadlift loading

(15 min)

B
Every 3 min for 5 sets:
4 reps of a three position deadlift - 7 rpe across

*1 rep of a three position deadlift = 1 deadlift to 1” off the floor + 1 deadlift to just below the knee + 1 deadlift to full extension. Hold for one second at the finish of each position.

C
10, 9, 8...1
Thrusters (95/65)
Bar facing burpees
*14 min timecap

D
Coach led mobility
(5 min)

4326 Sunday 1/4/2026

SUNDAY CAPACITY
10 rds
2 minutes on/1 off
Max calorie ride

4325 Saturday 1/3/2026

A
20 cal row
20 kb Russian swing
15 cal row
15 suitcase kb deadlift each side
10 cal row
10 v ups

B
Deadlifts
3-1-3-1-3-1
*Each set heavier than previous

C
“Fumblerooski”
0:00-5:00
60’ reverse sled drag 3/2 45’s, each
20 T2B, each
Max cleans in remaining 95/65

5:00-10:00
60’ reverse sled drag, each
20 T2B, each
Max cleans in remaining 135/95

10:00-15:00
60’ reverse sled drag, each
20 T2B, each
Max cleans in remaining 185/125

15:00-20:00
60’ reverse sled drag, each
20 T2B, each
Max cleans in remaining 205/145

20:00-25:00
60’ reverse sled drag, each
20 T2B, each
Max cleans in remaining 225/155

Flow:
Partners will work at the same time for the sled drag and the T2B both doing 60’ and 20 each, then will work together to accumulate max cleans in remaining. Partners may not start cleans until both have completed the drag and the T2B. Score is total reps accumulated through all 5 intervals. 60’ is from archway opening to archway opening.

4324 Friday 1/2/2026

A
Coach led warmup
(15 min)

B
12 min EMOM
1 Power Clean & Jerk

C
10 rds
30 double unders
12 wall balls
*15 min timecap

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4323 Thursday 1/1/2026

LifeTime is Open 8am-6pm
No Classes

A
2 rds
1 min row
1 min pvc pass throughs

3 rds
10 pushups
15s hollow rock
15s superman

*Spend time warming up bench press to your first heavy weight.

B
Bench
10 rds - Every 90s
rd 1 - 1 rep @ 92-95%
rd 2 - 2 @ ~88%
rd 3 - 3 @ ~85%
rd 4 - 4 @ ~82%
rd 5 - 5 @ ~79%
rd 6 - 6 @ ~76%
rd 7 - 7 @ ~73%
rd 8 - 8 @ ~69%
rd 9 - 9 @ ~63%
rd 10 - 10 @ ~57%

C
Every 5 min for 5 sets
500m Row
Max Cal Ride

4322 Wednesday 12/31/2025

LifeTime is Open 8am-6pm
No classes

A
Run 2 laps

2 rds
1 min of bootstrap squat stretches
1 min deadhang attempts

3 rds
Start with an empty barbell, increase each round
6 deadlifts
3 muscle cleans
3 strict press

B
Rope climbs
20 total reps, alternate with a partner

C
Shared burden with a partner
8 lap run
30 cleans (225/155)
30 strict hspu
60 ghd or abmat situps
60 deadlifts (225/155)
8 lap run

4321 Tuesday 12/30/2025

New Year’s Eve & Day (Wed & Thu)
LifeTime is Open 8am-6pm
No classes

A
2 rds
1 min walking lunges
1 min burpees w/ tuck jump
1 min banded shoulder opening

3 rds
Ski 8 cal
10 pvc back squats w/ pause at full depth
3 strict pullups

1 rd
5ea arm single arm devils press + thruster
(15 min)

B
Back Squats
3x10
*Each set should be a challenging working set.
(15 min)

C
Ski 25/20 Cal
5x 1 devils press + 1 thruster
5 strict pullups

Ski 20/16 Cal
5x 1 devils press + 1 thruster
5 strict pullups

Ski 15/12 Cal
5x 1 devils press + 1 thruster
5 strict pullups

Ski 10/7 Cal
5x 1 devils press + 1 thruster
5 strict pullups
*12 min timecap

D
Coach led mobility
(5 min)

4320 Monday 12/29/2025

Courses start JANUARY 19
VARSITY | Ages 12-14 | M/W 3:30
Jr VARSITY | Ages 8-11 | T/Th 4:30
Sign up now!

A
Coach led warmup
(15 min)

B
For quality - rest as needed between sets:
10 unbroken hang power snatches
8 unbroken hang power snatches
6 unbroken hang power snatches
4 unbroken hang power snatches
2 unbroken hang power snatches
(20 min)

C
50-40-30-20-10
Double Unders
5-4-3-2-1
Wall Walk + HSPU
*10 min timecap

4319 Sunday 12/28/2025

SUNDAY CAPACITY
Every 5 minutes for 7 rounds
40/32 cal row
20/15 ride
Target <4 minutes

4318 Saturday 12/27/2025

A
10 EMOM
5 cal row sprint
5 Russian swings

B
6-2-6-2-6-2
Deadlift
*Each set heavier than previous set of 6 and 2’s.
Ex. 225-275-245-295-265-315

C
“Double XP”
15 Minute AMRAP*

50 DB snatch 70/50
50 Cal ride

Goal: 3+rounds
-Rest 5 minutes-

15 Minute AMRAP*

50 Single Arm DB Devils Press 70/50
50 Cal ski
Goal: 2+ rounds

*Partners work 1:00 on, 1:00 off


Flow:

Partners will share the burden of work in a minute on, minute off, one partner working at a time. If Partner one starts on the first AMRAP, then partner 2 will start on the second AMRAP. Score is combine reps from both AMRAP’s.

4317 Friday 12/26/2025

A
Ski 500m

3 rds
50' crabwalk
50' backwards crabwalk
5 pushups + 1 wall walk
5 strict pullups

B
Bench Press
*Work to heavy

C
With a Partner
*Work concurrently with a partner, switch as needed
150 Heel taps over parallette
15 Rope climbs

then

150 DB bench press
150 lateral jumps over parallette

4316 Thursday 12/25/2025

MERRY CHRISTMAS

Christmas Workout
10, 9, 8...1 (then back up to 10)
Tuck Jump Burpees
Situps

4315 Wednesday 12/24/2025

Christmas Eve | No classes | Open 4:30am - Noon
Closed tomorrow

A
3 rds
10 kip swings
5 bootstrap squat stretches
10 alternating box step ups
10 scap pull-ups

1 minute of barbell back rack rotations
10 empty barbell jumping back squats

Spend remaining time to build to your squat loading
(15 min)

B
Every 2 min for 7 supersets:
1 front squat + 2 back squats

*Perform all sets slightly heavier than last week OR… between 80-85% of your most recent one rep max front squat.

C
4 min Tabata - 20s work / 10s rest
DB box step ups (35s/25s) (20in)

4 min Tabata
Strict pullups

4 min Tabata
DB box step ups (35s/25s) (20in)

4314 Tuesday 12/23/2025

HOLIDAY SCHEDULE
CHRISTMAS EVE | 4:30AM-NOON
CHRISTMAS | CLOSED
NEW YEAR’S EVE | 8AM-6PM
NEW YEAR’S DAY | 8AM-6PM

NO CLASSES
12/24-12/28 | WED-SUN
12/31-1/1 | WED-THU

A
Coach led warmup
(15 min)

B
Snatch
*Work to heavy
(20 min)

C
2 min work / 1 min rest
18-15-12-9-6-3
Handstand push ups
Sumo deadlift high pull (95/65)
*14 min timecap

4313 Monday 12/22/2025

HOLIDAY SCHEDULE
CHRISTMAS EVE | 4:30AM-NOON
CHRISTMAS | CLOSED
NEW YEAR’S EVE | 8AM-6PM
NEW YEAR’S DAY | 8AM-6PM

NO CLASSES
12/24-12/28 | WED-SUN
12/31-1/1 | WED-THU

A
Coach led warmup
(10-15 min)

B
Clean & Jerk
*Work to heavy
(20 min)

C
400m run

42-30-18
Wall balls (20/14)
21-15-9
T2B

400m run
*15 min timecap

4312 Sunday 12/21/2025

SUNDAY CAPACITY
Every 4 minutes for 10 continuous sets:

500/400 meter ski erg
*Max cal ride in the time remaining

4311 Saturday 12/20/2025

A
2 rounds
20 cal ride
10 air squats
10 pushups
20 empty barbell strict press

B
Every 2 minutes for 10 rounds
1 lap run
1 clean
*Work to heavy

C
“Deadshot”
30 Rounds, alternate full rounds

7 burpee box jump overs 24/20
5 KB thrusters 24/16’s
3 Chest to bar pull-ups