Wednesday 10/31/18

Happy Halloween!! Make sure to get in and work off all the halloween treats in advance ;)

1.) Balance:
a. Hamstring and glute mobility
b. Stability ball drills

2.) Strength: Deadlifts
Prep for workout by working up to a challenging 3-rep for the day

3.) Movement: Complete 10 rounds for time
200m row
10 burpees
5 deadlifts

Tuesday 10/30/18

YIN YOGA Friday night at 6:00pm!!! First and 3rd Friday of every month! So don't forget to come and end the week with a relaxing deep stretch session.

1.) Balance: Dynamic warm up stretches w/PVC

2.) Strength: Bodyweight 12:00 EMOM 
Minute #1: 3 wall walks or 5 HSPU
Minute #2: 10 Strict TTB/KTC/V-ups
Minute #3: 10 Ring or box dips
Minute #4: 10 TRX rows

3.) Movement: Complete for max reps
5 minutes:
400m run buy in, then AMRAP
10 Pull ups/ring rows
15 Sit ups
10 calorie bike/row

Rest 1 minute, repeat for 3 total rounds 

Monday 10/29/18

1.) Balance: dynamic warm up and squat prep

2.) Strength: 3 sets

back squat (x12)

pistol progressions (x5/leg)

3.) Movement: As many rounds/reps as possible in 15:00

30 double unders or single unders + 10 DB power cleans

30 dubs/singles + 10 dB hang squat cleans

30 dubs/singles + 10 dB push press

30 dubs/singles + 10 dB reverse lunges 

30 dubs/singles + 10 dB thrusters


Friday 10/26/18

Today's workout is fairly long and can be done solo or with a partner.  If you do it with a partner, you will split all reps and runs, one person works while one rests.


1.) Balance: Dynamic warm up

2.) Strength: workout set up and prep

3.) Movement: Complete for time

30 lunges/leg
400m run (or sub 500m row, .4 mile bike)
30 Push press
400m run
30 Toes to bar (or knees to chest, V-ups)
400m run
30 box jumps
400m run
30 DB snatches (total)
400m run
30 PUsh ups
400m run
30 KB swings

Wednesday 10/24/18

1.) Balance: Dynamic warm up and hamstring/glute mobility

2.) Strength:
Deadlift practice/warm up for workout
10-8-6-4-2 add weight as reps drop

3.) Movement: Complete for time
Deadlifts (increase weight each round)
Lateral burpees over bar
Calorie bike or row (women calories 18-12-6)

Tuesday 10/23/18

1.) Balance:
a.) dynamic warm up
b.) squat prep

2.) strength: 3 sets
a.) Front squat x12
b.) Pistol progression x5 each leg

3.) Movement: Complete as many rounds as possible in 16:00
15 med ball or sandbag cleans
12 med ball sit ups
10 Pull ups/jumping pull ups
200m run 

Monday 10/22/18

1.) Balance:
a.) Tabata jump rope and mountain climbers
b.) Shoulder bands/mobility

2.) Strength: Complete the following for quality of movement.  Adjust each set in weight/assistance so that tthe last few reps are difficult to complete.
Seated DB overhead press
Ring/TRX row
Ring/box dip

3.) Movement: Every 5:00 for 15:00 complete the following as fast as possible...
50 double unders or 100 singles
25/20 calorie row
15 Burpees  

Friday 10/19/18

Just a quick schedule reminder...



1.) Balance: Dynamic warm up

2.) Strength: Warm up and practice clean and jerks

3.) Movement: Complete the following on a running clock

Power clean +push jerk
Pull ups/ring rows
100m Sled push between

Assault bike calories
floor wipers (R/L is 2 reps)

DB lunges
200m run




Wednesday 10/17/18


Friday night Yin Yoga @6:00pm
NO SATURDAY CLASS!! I will be at Benderson Park helping my good friend with the Above The Grain food truck at the Making Strides Against Breast Cancer Walk.  For more information or to sign up check out


1.) Balance: Dynamic warm up

2.) Strength: Workout set up/prep

3.) Movement: 1 minute max reps per station, 1 minute rest between rounds.

a.) Wall balls
b.) Burpees
c.) Alternating DB snatches
d.) Calorie row
e.) Rest


Tuesday 10/16/18

Don't forget Yin yoga is back on the 1st and 3rd Friday's each month.  So grab your mat and favorite beverage and come join us Friday night at 6:00pm for a relaxing deep stretch yoga class.

1.) Balance:
a.) Hamstring and glute mobility
b.) Dynamic warm up stretches

2.) Strength: 3 sets
a.) Sumo deadlift (x10, start your sets when you warm up to a challenging weight)
b.) 1-leg RDL (x10/leg)
c.) Weighted bridges (x20)

3.) Movement: Complete the following for time...
600m run (3 laps), followed by:
4 rounds of
10 Box push offs 
10 Plate sit ups
400m run, followed by:
4 rounds of 
10 toes to bar or knees to chest
10 Plate sit ups
200m run