Tuesday 12/5/17

7 min AMRAP

7 DB thrusters

7 Toes to bar/knees to chest/v-ups


7 min AMRAP

5 jump lunges/leg

10 kettle bell swings


7 min AMRAP

10 bag over shoulder

10 sit ups

**1 min rest between AMRAPs 

Monday 12/4/17

Part 1: Upper body Push-Pull, 5 sets

a. DB floor press x10 

b. Strict/weighted Pull ups x5

c. Decline Push up x10

d. Pendlay row x10


Part 2: Stamina

Run/row 1 mile for time

**Compare your time to the last test

Friday 12/1/17


Hang power cleans (or substitute heavy kettlebell swings)

Burpees over the bar

MB sit ups

*Complete 10 of each exercise, then 9, 8, 7, all the way down to 1*

Thursday 11/30/17

Not every day in the gyms needs to be 100% intensity.  Sometimes our bodies need a little low intensity work, specific recovery work, and just some general TLC in order to keep up with the hard days!  This includes mobility, stability, stretching, and active recovery days. 


Part 1.)  Mobility and stability (3 sets)

a.) L-sit/hang  (x:30)

b.) Shoulder ITY (x10 each)

c.) V-up to superman (x10)

d.) turkish get up (x5/side)


Part 2.) Row 6,ooom with a partner, switching every 300m


Monday 11/27/17

I hope everyone had a relaxing and enjoyable Thanksgiving full of friends, family, and food! Now it’s time to get back to the grind.  Today’s workout is all about maintaining your pace.  None of these movement should be so taxing that you would need to stop and rest, nor are the reps very high.  So find a quick pace that you can maintain for the duration of the workout.



1a.) Front squats (5×5)

1b.) Bulgarian split squats  (3×10)


Daily Workout: 15 minutes, as many rounds as possible

2 around the worlds

4 lunges/leg

6 burpees

8 air squats 


Wednesday 11/22/17

Here’s the holiday schedule for the remainder of the week:

Wednesday: Normal schedule (9:15am/12pm/6pm)

Thursday: NO CLASS

Friday: 9:15am ONLY

Saturday: NO CLASS

Happy Thanksgiving everyone!!


Daily workout: Complete as many rounds as possible in 20 minutes of

5 Pull ups

10 Burpees

15 KB swings

**Every 4 minutes run 200m, first run starts at 0:00



Monday 11/20/17

Here is the schedule for this week for classes.  There’s  a few changes for the holiday so check it out:

Monday-Wednesday: Normal schedule

Thursday: NO CLASS

Friday: 9:15am ONLY

Saturday: NO CLASS


A.) Skill practice: Push press/push jerk

B.) Stamina:

800m run, then

4 rounds of:

8 Shoulder to overhead

12 box jump overs/step overs