Tuesday, December 1st

A) Back Squat 4 x 3 at 90-95% of 3RM

B) 5 Rounds
5 Squat Cleans @ 60-70% of 1RM
10 Toe to Bar
rest 90 seconds between rounds


Monday, November 30th

A) Push Press 4 x 3 @ 100% of 5RM

B1) SLRDL 3 x 5 each
B2) Ring Rows 3 x 8

C) 8 minute AMRAP
10 KB Swings (53/35)
10 Burpees
30 DUs/60 SUs


Saturday, November 28th

A1) Barbell Step-ups 4 x 6 each leg
A2) Kipping or Strict Pull-ups 4 x 5-15 reps

B) 12 Minute AMRAP in Pairs
1 working 1 resting
1 Deadlift (115/75)
1 Hang Power Clean
1 Front Squat
1 Push Press
Partner A performs as many reps as possible without setting the bar down. Once they have to set the bar down both partners do 5 Burpees then Partner B continues the circuit for as many reps as they can do until they set the bar down then both do 5 burpees again repeating for 12 min.


Friday, November 27th

Hope you all had a great Thanksgiving!!! No morning classes on Friday but the afternoon ones as normally scheduled

A1) Farmers Carry 3 x 1
A2) Handstand Hold 3 x 20-30 sec
A3) Ring Row 3 x 8

B) 5 rounds
1 minute Row
10 OH Squats (115/80)
10 Push-ups

rest 1 minute after each round


Happy Thanksgiving!!!!

Hope you all have a wonderful Thanksgiving and if you are in town come sweat it out at either 7:30 or 8:30am Thanksgiving Morning! (No Friday morning classes but afternoon ones as normally scheduled)

Earn your Turkey
In Teams of 5 for total reps
26 minute AMRAP
1) Row 250m
2) Wallballs
3) Toe to bar
4) Burpee Box Jump Overs
5) Rest

Count reps at each station


Wednesday, November 25th

Reminder we are having two classes Thanksgiving morning. One at 7:30am and one at 8:30am

A1) Deadlift 3,3,1,1 build to 95-100% of 1RM
A2) Weighted Push-ups 4 x 8

B) 8 minute AMRAP
30 Double Unders
6 Power Clean (135/95)
8 Pull-ups/C2B

C) Plank/Weighted Plank 2 x 45-60 seconds w/1 minute rest


Tuesday, November 24th

A) Build to 85-90% of 1RM Clean and do 3 x 1 at that weight

B) Split Jerk 4 x 2

C) For time
Buy In: Row 500m
4 rounds of
10 Box Jumps
10 Burpees
Cash out: Row 500m


Monday, November 23rd

A) Front Squat 5,3,3,3 building to 95 to 100% of 3RM

B1) Strict Pull-ups/Weighted Pull-ups 3 x 8
B2) Ring Dips 3 x 8

C) 7 minute AMRAP
Ascending Reps
3,6,9,12,15,18 etc
Thruster (75/55)
Toe to Bar


Saturday, November 21st

A) EMOM 10
Odd – 4 Front Squat
Even – 5-8 Chin-ups

B) Deck of Cards
Hearts) Row 250m
Diamonds) Burpees
Clubs) Toe to Bar/Knee to Chest/Sit-ups
Spades) KB Swings

1st Joker – 50 Push-ups
2nd Joker – 50 OH Walking Lunges or Walking Lunges
In Groups of 2 or 3


Friday, November 20th

Buddy Week
A1) Deadlift 5 x 2 @ 90% of 1RM
A2) Weighted Push-ups 4 x 10
Buddy) Romanian Deadlift 4 x 8 light
and Push-up/Weighted Push-up 4 x 8

B) 14 minute AMRAP
In Pairs
1 Working 1 Resting each person does each exercise every round
7 Power Snatch (95/65) (or 7 1-arm DB Snatch each arm)
12 Wallballs (or Wallball Thruster)
20 Russian Twists