4341 Monday 1/19/2026

A
2 rds
1 min pvc pass throughs
1 min banded good mornings

3 rds
30 jumping jacks
20 mountain climbers
10 no pushup burpees

2 rds
10 muscle cleans
10 push press
*Spend remaining time working to deadlift loading
(15 min)

B
Every 2:30 for 7 sets:
2 reps of a three position deadlift - 9 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
100 bar facing burpees
At 1 min: 1 clean & jerk (115/75)
At 2 min: 2 clean & jerks (115/75)
At 3 min: 3 clean & jerks (115/75)
etc.
*Workout is over when you finish burpees or fail to complete the # of clean & jerks in the minute.
(15 min)

4340 Sunday 1/18/2026

SUNDAY CAPACITY
0:00-3:00 - 24/21 cal ride
3:00-5:00 - 21/18 cal ride
5:00-7:00 - 18/15 cal ride
7:00-10:00 - 24/21 cal ride
10:00-12:00 - 21/18 cal ride
12:00-14:00 - 18/15 cal ride
at 14:00
10/7 cal ride on the minute for 10 min

4339 Saturday 1/17/2026

A
20 cal ski
15 pushups
15 cal ski
10 pull ups
10 cal row
5 wall walk
10 cal row
10 box jump over step down
15 cal row
15 t2b
20 cal row

B
Bench press
5@55%
5@65%
5@75%
5@60%
5@60%

C
“WPTH Open Mashup”

Every 2:00 for 40:00, alternating rounds

P1: 1 round “20.2”
P2: 1 round “22.1”

“20.2”
4 Double DB thrusters 50/35
6 T2b
24 Double Unders

“22.1”
3 wall walk
12 DB snatch 50/35
15 box jump over-step down 24/20

Flow:
P1 will do 1 round of 20.2 while p2 is doing 1 round of 22.1. On the next 2 minute interval partners will switch and do 1 round of the opposite open triplet. Continue alternating rounds every 2 minutes for the 40 minutes.

4338 Friday 1/16/2026

A
3 rds
1 min 90/90 hip rotations
1 min of single unders

2 rds
20 running single unders
10 alternating samson lunges
10 behind the neck snatch grip push press, barbell

2 rds with barbell
5 snatch grip deadlift to knee
5 snatch grip deadlift to mid thigh
5 muscle snatch

*Spend remaining time building to snatch loading
(15 min)

B
Every 3 min for 5 sets
Reps of unbroken power snatch
Set 1: 7 reps
Set 2: 7 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 3 reps

C
100 db step ups (50s/35s) (20")
At 0 and EMOM: 25 double unders
*12 min timecap
*Full extension at the top, hold in farmers position

D
Coach led mobility
(5 min)

4337 Thursday 1/15/2026

A
Coach led warmup
(10 min)

B
Hand over hand sled pull
5 lengths
*Increase in weight
(15 min)

C
5 rds
3 min work / 1 min rest
20/15 cal row
20/15 cal ride
Max burpees in remainder

4336 Wednesday 1/14/2026

A
Coach led warmup
(15 min)

B
Every 2:30 for 7 sets
4 front squats

C
Shared burden with a Partner
8 lap run
80 wall balls
80 Cal ride
80 med ball cleans
8 lap run
*20 min timecap

4335 Tuesday 1/13/2026

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
400m run

6 alternating mins:
Min 1: 10 band pull aparts + max inchworm pushups
Min 2: 10 banded upright rows + max bar hang

2 rds
15s db overhead hold, R
10 single arm db push press, R
15s db overhead hold, L
10 single arm db push press, L

6 burpee pullups, start slow and increase speed
rest 30s
4 burpee pullups, start moderate and increase speed
(15 min)

B
21 burpee pullups
-rest 1 min-
21 burpee pullups
-rest 1 min-
15 burpee pullups
-rest 1 min-
15 burpee pullups
-rest 1 min-
9 burpee pullups
-rest 1 min-
9 burpee pullups
*15 min timecap

C
Max set of Push Press (155/105)
-rest 3 min-
1 set of Push Press - 70% of reps of 1st set
-rest 1 min-
1 set of Push Press - 2 reps less than previous set
-rest 1 min-
1 set of Push Press - 1-2 reps less than previous set

*First set should be between 20-30 reps. Adjust weight accordingly
(15 min)

4334 Monday 1/12/2026

A
30s on / 30s off ride for 3 min
*Ramping intensity

2 rds
10 rope rows
10 one & one quarter pushups
5 rope hanging knee raises

2 rds
1 rope climb, only 1 clamp and stand
10 scap hspu
5 pike pushups

30 russian swings
20 kb deadlifts

*Spend remaining time working up to deadlift loading
(15 min)

B
Every 2:30 for 6 sets:
3 reps of a three position deadlift - 8 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
2 rds
10 strict hspu
20/15 cal ride
3 rope climbs
20/15 cal ride
10 strict hspu
-rest 3 min between rds-

*15 min timecap

Thank you for being a part of the LifeTime community. We’re grateful to have you!

OUR MISSION is to help every member live a healthier, happier and more fulfilling life. We hope we’ve made a positive impact on yours.

IF LIFETIME HAS HELPED YOU IN ANY WAY - whether it’s helped you on a weight loss journey, helped you crush a workout, helped you build your confidence or just gave you more energy to enjoy your life - WE’D TRULY APPRECIATE IT IF YOU COULD TAKE JUST 10 SEC to share your experience with a quick review.

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Your feedback means the world to our team and helps INSPIRE OTHERS to start their own healthy way of life.

4333 Sunday 1/11/2026

SUNDAY CAPACITY
20 min AMRAP
50/40 cal ride
20 line facing burpees

4332 Saturday 1/10/2026

A
10 minute AMRAP
5 pushup
10 Russian swing(light)
15 cal row
*start at a very conservative pace and build in intensity as time progresses

B
20 EMOM
1 deadlift
*Build in weight

C
“Jet Bridge”

Shared Burden
20-40-60-80
Dumbbell box step ups 50/35’s 20”
Cal row (Ladies 16-32-48-64)
Dumbbell walking lunge steps
Dumbbell bench (Ladies 16-32-48-64)

1 works, 1 rests

Flow:
Partners will work one at a time, sharing the burden. Partners will complete 20 reps step ups, row, lunge, then bench. Continue following the ascending rep scheme finishing with 80.

4331 Friday 1/9/2026

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
Coach led warmup
(15 min)

B
12 min EMOM
Min 1: 30 double unders
Min 2: 10 T2B

C
5 rds
5 devils press (50/35)
3 bar muscle ups
1 wall walk + 2 hspu
*10 min timecap

D
Coach led cooldown and mobility
(10 min)

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

Thank you for being a part of the LifeTime community. We’re grateful to have you!

OUR MISSION is to help every member live a healthier, happier and more fulfilling life. We hope we’ve made a positive impact on yours.

IF LIFETIME HAS HELPED YOU IN ANY WAY - whether it’s helped you on a weight loss journey, helped you crush a workout, helped you build your confidence or just gave you more energy to enjoy your life - WE’D TRULY APPRECIATE IT IF YOU COULD TAKE JUST 10 SEC to share your experience with a quick review.

Google Review

Facebook Review

Your feedback means the world to our team and helps INSPIRE OTHERS to start their own healthy way of life.

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