4420 Wednesday 4/8/2026

A
Coach led warmup
(15 min)

B
12 min EMOM
Min 1: 2 strict press + 4 push press
Min 2: 1-5 muscle ups

C
With a partner
In 2 min:
Partner 1: 20/15 Cal ride
Partner 2: Max Devils Press
*P2 will start devils press when P1 completes ride
-switch-
Complete 50 total devils press
*16 min timecap

4419 Tuesday 4/7/2026

A
2 min cardio of choice

3 rds
10 banded pass throughs
10 alt samson lunge stretches
10 scap pullups

2 rds
5 wall squats
10 pvc muscle snatches
5 kipping pullups

2 rds
with an empty barbell
5 ohs
4 hang power snatches
3 hang squat snatches

*Spend remaining time working to snatch weight
(15 min)

B
Every 3 min for 5 sets
4 hang squat snatches
*Working to heavy without any technical breakdown

C
5-7-9-11-13
Burpee Pullups
Squat Snatch (95/65)
*13 min timecap

D
Coach led mobility
(5 min)

4418 Monday 4/6/2026

A
2 rds
30s bar hang
30s double unders
30s scap pullups
30s groiner stretches

2 rds
10 pushups
10 ring rows
2 shuttle runs

3 rds
2 rope jump, clasp feet and stand
1 shuttle (25'x2) crabwalk

*Spend remaining time warming up to bench press weight
(15 min)

B
8 min EMOM
Min 1: 5 Bench Press @ ~72%
Min 2: 1 Rope Climb

8 min EMOM
Min 1: 3 Bench Press @ ~78%
Min 2: 1 Rope Climb

*No time between EMOMS

C
1 min Max shuttle runs, 25'
-1 min rest-
2 min Max shuttle runs, 25'
-1 min rest-
3 min Max shuttle runs, 25'

D
2 rds
1 min hollow rocks
1 min supermans
1 min rest

4417 Sunday 4/5/2026

LifeTime is closed today. Happy Easter!

SUNDAY CAPACITY
7 min AMRAP
burpee + squat jump

4416 Saturday 4/4/2026

307 ATHLETE Youth Courses coming soon! Sign up before they fill up.

Course Dates: APR 6 - APR 30 (4 Weeks)

Ages 12-14
Time: 3:30pm (1hr)
Days: Mon & Wed
Coaches: Lisa & Barb

Ages 8-11
Time: 4:30pm (1hr)
Days: Tue & Thu
Coach: Esaias

Sign up here

A
20 cal ski
20 Russian swing
20 scap pull-ups
10 cal ski
10 pull-ups
10 T2B

B
EMOM 12
1 rope climb

C
“Corazy”
Partner shared burden
4 rds
40/30 cal ride
40 T2B
40 KB deadlifts (32’s/24’s)
40 Ab mat sit ups*
*GHD for Rx+*

Flow:
Partners will share the burden for all work. Sub ghd’s for ab mats for extra challenge.

4415 Friday 4/3/2026

No classes today. LifeTime will be closed on Sunday for Easter.

A
400m easy run

15 banded good mornings
10 alternating plank shoulder taps
5 pause hanging knee raises

2 rds
5 ghd hip extensions
30s squat hold

1 lap run hard
20s bearhug hold

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

B
Back Squats
6x3
*All sets at the same top weight from last week.
(15 min)

C
5 rds
400m Run
1 min dball bearhug hold
*16 min timecap

4414 Thursday 4/2/2026

A
Coach led warmup
(15 min)

B
3 sets for quality
30 superman raises
60s hollow hold
60s superman hold
30 hollow rocks
(15-20 min)

C
2 rds
In 5 min:
20 Cal Ski
20 Cal Row
20 Cal Ride
Max Burpee Pullups
Rest 3 min
(13 min)

4413 Wednesday 4/1/2026

307 ATHLETE Youth Courses coming soon! Sign up before they fill up.

Course Dates: APR 6 - APR 30 (4 Weeks)

Ages 12-14
Time: 3:30pm (1hr)
Days: Mon & Wed
Coaches: Lisa & Barb

Ages 8-11
Time: 4:30pm (1hr)
Days: Tue & Thu
Coach: Esaias

Sign up here

A
4 min AMRAP
20 alt groiners
15 pvc pass throughs
10 supine leg swings

2 rds
with an empty barbell
5 muscle snatches
5 behind the neck push jerks
5 hang power snatches

2 rds
run 1 lap
8 hang power cleans
(10 min)Every 90s for 5 sets
4 halting low hang power snatches
*1 sec pause just below knee on each rep

at 7:30

B
Every 90s for 5 sets
4 halting low hang power cleans
*1 sec pause just below knee on each rep
*~55% of 1RM for barbell work
(15 min)

C
With a partner
4 rds
P1: Run 1 lap
4 synchro power cleans (135/95)
P2: Run 1 lap
4 synchro power cleans (135/95)

4 rds
P1: Run 1 lap
4 synchro power snatch (115/75)
P2: Run 1 lap
4 synchro power snatch (115/75)
*20 min timecap

4412 Tuesday 3/31/2026

A
3 rds
30s ride hard
30s bootstrap squat stretches

3 rds
10 russian swings
10 samson stretches
10 jumping air squats

2 rds
10 hanging knee raises
5 muscle cleans
5 empty barbell front squats

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

B
Every 2 min for 7 sets
5 deadlifts

C
Tabata each station - 4 min, 20s work / 10s rest
Ride for Cal
T2B
Front Squats (115/75)
Ski for Cal
(16 min)

4411 Monday 3/30/2026

307 ATHLETE Youth Courses coming soon! Sign up before they fill up.

Course Dates: APR 6 - APR 30 (4 Weeks)

Ages 12-14
Time: 3:30pm (1hr)
Days: Mon & Wed
Coaches: Lisa & Barb

Ages 8-11
Time: 4:30pm (1hr)
Days: Tue & Thu
Coach: Esaias

Sign up here

A
Coach led warmup
(15 min)

B
Bench Press
Work to heavy set of 3
(20 min)

C
10 min AMRAP
10 clean & jerks (135/95 or 40%)
rest 1 min
10 clean & jerks (155/105 or 55%)
rest 1 min
10 clean & jerks (185/115 or 65%)
rest 1 min
Max clean & jerks (205/125 or 70%)

4410 Sunday 3/29/2026

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

4409 Saturday 3/28/2026

A
500 meter row
20 Russian swings
20 pushups
300 meter row
20 pull-ups
20 lunge right+ lunge left+ air squat

B
Bench
10x2

C
“Money Trees”
20 rds, alternate full rounds

15/12 cal row
12 deadlifts (95/65)
9 hang cleans
6 shoulder to overhead
*Barbell must be unbroken*

Flow: Partners will alternate full rounds, the barbell complex must be unbroken. Aiming for 1:45 or less rounds.

4408 Friday 3/27/2026

A
3 rds
90s Ride
10 banded pass throughs
10 alt samson lunge stretches

2 rds
1 min banded upright row
1 min banded good mornings

3 rds
10 GHD back extensions
30s squat hold with empty bar
3-5 seated box jumps, focus on hip extension and power

*Spend remaining time working up to squat working weight.
(15 min)

B
Back Squats
6x2
*All sets at the same top weight.
(15 min)

C
10 min AMRAP
10 power snatch (115/75 or 40%)
rest 1 min
10 power snatch (135/95 or 55%)
rest 1 min
10 power snatch (155/105 or 65%)
rest 1 min
Max power snatch (175/115 or 70%)

D
Coach led mobility
(5 min)

4407 Thursday 3/26/2026

A
Coach led warmup
(15 min)

B
10 min EMOM
Min 1: 20 abmat situps
Min 2: 1 rope climb

C
4 rds
Min 1: 12/9 cal ski
Min 2: 14/10 cal ride
Min 3: 16/11 cal ski
Min 4: 18/12 cal ride
Min 5: rest
(20 min)

4406 Wednesday 3/25/2026

A
2 min cardio of choice

3 rds
5 pvc pass throughs
10 I-Y-T's, use 5's or 2.5's
20 alternating box step ups

2 rds
5 box jump overs
10s ring support hold
5 box jump overs
1 wall walk

2 rds
With an empty barbell
5 muscle snatch
5 hang power snatch
5 behind the neck strict press
5 behind the neck push jerks

*Spend remaining time working up to snatch complex loading.
(15 min)

B
Every 2 min for 5 sets
1 muscle snatch + 1 hang power snatch + 1 behind the neck snatch grip push jerk

C
With a Partner
20 min AMRAP
12 Box Jump Overs, each
5 Wall walks, each
12 Box Jump Overs, each
10 Ring Dips, each
*Each partners will alternate full amount of reps for each movement

4405 Tuesday 3/24/2026

A
4 min AMRAP
30 jumping jacks
20 plank shoulder taps
10 90/90 hip rotations

2 rds
1 min supine scorpion leg swings
1 min bootstrap squats

With an empty barbell
3 rds
5 power cleans
5 hang squat cleans

*Spend remaining time warming up for clean
(15 min)

B
Every 2 min for 6 sets
3 power cleans + 2 hang squat cleans + 1 squat clean

C
5 sets
2 min AMRAP
20 bar facing burpees
Max squat cleans (135/95)
rest 2 min

4404 Monday 3/23/2026

A
Coach led warmup
(15 min)

B
Every 3 min for 5 sets
3-2-1
Deadlift
Bench Press
*Score is sum of deadlift and bench press load each set

C
14 min AMRAP
3 burpee pullups
6 db snatch
9 t2b
-rest 15s-

4403 Sunday 3/22/2026

SUNDAY CAPACITY
100 bar facing burpees for time* + Ride
Time to complete burpees = time on the echo bike at max sustainable RPM

4402 Saturday 3/21/2026

A
3 lap run
10 banded pull apart
10 scap pull-ups
10 KB russian swing
10 scap pull-ups
10 banded pull apart
3 lap run

B
Bench
7x3

C
Every 2:00 for 40:00, alternate full rounds

2 lap run
50/40 double unders
Max KB deadlifts in remaining 32/24’s

Flow:
Partners will alternate full 2:00 minute rounds allowing for a 1:1 work rest ratio. Allow for a minimum of 15 seconds to accumulate deadlifts in each interval. Adjust run and double unders as needed

4401 Friday 3/20/2026

A
Coach led warmup
(15 min)

B
5 min EMOM
5 Back Squats

5 min EMOM
3 Back Squats

5 min EMOM
1 Back Squat

C
4 min Ride for max cal
rest 1 min
3 min Ride for max cal
rest 1 min
2 min Ride for max cal
rest 1 min
1 min Ride for max cal

D
Coach led mobility
(5 min)