Friday 1/19/18


Skill: Power clean complex

Workout: Complete 4 rounds as fast as possible
200m run
8 Power cleans

*This workout is meant to be short and fast!! Sometimes you just need to sprint to see what you can really do!!

Wednesday 1/17/18

Skill: take 10-15 minutes to warm up to a challenging deadlift deadlift weight for the workout

Workout: 5 rounds of :30 work/:30 rest for each of the following…
1. Deadlifts
2. Burpees over the bar
3. Max calorie row
4. Wall balls

Tuesday 1/16/18

a. ) Front squat x5 + Back squat x10 (3 sets)
b. ) weighted bridges (3 x10)
c.) banded side steps (3×15 steps)

Workout: 3 rounds for time
400m run
21 KB swings
12 Pull ups/ring rows 

Monday 1/15/18

a.) Push press (3×15)
b.) DB bent over row
c.) Reverse fly

Workout: Complete as many rounds as possible of the following in 10 minutes:

10 toes to bar/knees to chest/V-ups
10 Burpees
10 Lunges


10 Push ups
10 Box jumps
10 Ball slams

Thursday 1/11/18

Strength test: 15 minutes to find a 3RM push press

Workout: 1 minute max reps at each station, no rest between stations, 1 min rest between rounds.

Wall balls
Ball slams
Box jumps
DB Push press
Sled sprint (10m)

Wednesday 1/10/18

1.) Core Circuit:
a.) Bird dog rows
b.) Med ball jackknives
c.) KB 1/2 kneeling curl to press
d.) Shoulder Y’s

2.) Workout: As many rounds as possible in 12′
250m row
10 Burpees
15  sit ups
20 lunges

Monday 1/8/18

Sometimes we need to test ourselves and our limits so that we can measure where we are currently use it to continue to get better.  This week we are going to do just that.  We will be doing both strength and endurance testing to help measure progress moving forward.  Don’t be scared, be excited!! Come get it done.


A.) Strength test: 20 minutes to establish a 3RM back squat

B.) Workout: complete for max reps
5 minutes of:
5 Goblet squats
20 Jump rope (double unders/single unders)

Rest 1 min

5 minutes of:
3 db/kb snatches each arm
20 jump rope (double unders/single unders)


Friday 1/5/18

**FIRST YIN YOGA CLASS OF 2018!!!   6:00PM ON FRIDAY  (Regular class at 5pm)**
This class is designed to help you recovery and relax from a hard week of intense exercise.  The deep stretches are restorative for both your body and mind!


1.) Core Circuit: 4 sets
      a.) Battling ropes
      b.) L-hang
      c.) Sliders
      d.) Alternating V-ups

2.) Workout: Complete the following for time…
Walking lunges (or Front rack lunges)
Ab-mat sit ups
*200m run before and after each round