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Saturday!

In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

Friday!

9AM and 5:15 CLASS ONLY

See you there!

Happy Thanksgiving Everyone!

We will have class on Thursday at:

7:30AM – Boot Camp

9:00AM – Group Workout

All other classes cancelled. Hope to see you in the morning and have a great day!

Friday Schedule:

9:00am and 5:15pm ONLY

Wednesday

Warmup:
Row 500m
15 Kb Swings
15 Kb Deadlifts

A.
Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.
Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
25 Double Unders
Burpee Pull-Ups x 10 reps
25 Double Unders

Boom Lite:
Warmup: Same as above

A.
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Ab-mat Situps x 10-15 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
25 Jump Ropes
10 Burpees
25 Jump Ropes

Tuesday!
Warmup:
Row 500m
2:00 Banded Glute Activation

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Front Squat x 6-8 reps @ 3011
Station 2 – Ring Rows x 8-10 reps @ 2111

B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Alternating Reverse Lunges with DBs/KBs
Rest 60 seconds

Monday!

Warmup:
5:00 of:
10 Banded Good Mornings
10 PVC Overhead Squats
10 Ring Rows

A.
Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 3-5 reps @ 3110
(add weight if possible)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
20 Kettlebell Swings
20 Push Press (DB or BB)
20 Box Jumps or Step-Ups

Boom Lite:

Same as above – modify as needed

Saturday!

In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
1000m Row
300 Squats
200 Kettlebell Swings
100 Burpees

Friday!

The Three Wise Men Tribute

Warmup:
2:00 Hip Mobility
2:00 Shoulder Mobility

Snatch / Power Clean Warmup

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

Boom Lite:
Warmup: Same as above

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run

Thursday:
Warmup:
5:00 of
10 Band Pull-aparts
10 Inch Worm Pushups
15 Abmat Situps

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

Boom Lite:
Warmup:
Same as above

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run

Warmup:
5:00 of:
Row 200m
10 Goblet Squats
10 Goblet Lateral Lunges

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Rest 3 minutes between sets.

Boom Lite:

Same as above – modify as needed