Saturday
  • WORKOUT OF THE DAY

    16 Minute EMOM
    1st-15/12 Calorie Assault
    2nd-5 T&G Power Cleans @70%
    3rd-12/9 Calories Assault
    4th-10 Sandbag Over the shoulder toss 80/45

    WOD
    20-15-10
    Wallball 20/14
    T2B
    Run 1000m
    10-15-20
    KBS 70/53
    Box Jump 24/20

Happy Thanksgiving
  • WORKOUT OF THE DAY

    7:30am and 8:30am only
    “Be Thankful for your Partners”
    Teams of 3
    For Time:
    @0:00
    For Time:
    2K Row+3 Mile Bike (2 Work 1 rests)
    @15:00
    For Time:
    Run 400m (together)
    30 Clean and Jerks @ 135/85
    20 Clean and Jerks @165/105
    10 Clean and Jerks @185/115
    Run 800m (together)
    30 Burpees
    20 Sandbag Burpees 45/35
    10 Sandbag Burpees 80/45
    Run 800m w/heaviest Sandbag (together)
    30 Thrusters 95/65
    20 Thrusters 135/95
    10 Thrusters 165/115
    Run 400m (together)

Wednesday
  • BOOTCAMP

    CORE Work

    15 Minute AMRAP
    Run 200m
    3 DB Snatch (each arm)
    6 T2B/KTE
    9 Calories (choice)
    6 Push-up to Mtn Climber
    3 Sandbag Deadlifts

  • WORKOUT OF THE DAY

    Strength
    3 Position Snatch
    Every 2:00 for 6 sets complete:
    1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (building)

    WOD
    15 Minute AMRAP
    Run 200m
    3 Snatch (@80% of heaviest Lift)
    6 T2B
    9 Calories (choice)
    6 Push-up to Mtn Climber
    3 Deadlifts (same bar)

  • Endurance

    5:00 AMRAP
    Run 800m
    Max Calorie Assault
    *rest 2:00
    4:00 AMRAP
    Run 600m
    Max Power Snatch
    *rest 2:00
    3:00 AMRAP
    Run 400m
    Max Push up
    *rest 2:00
    2:00 AMRAP
    Run 200m
    Max T2B
    *rest 2:00
    2:00 AMRAP
    Row 200m
    Max T2B
    3:00 AMRAP
    Row 400m
    Max Push up
    *rest 2:00
    4:00 AMRAP
    Row 600m
    Max Power Snatch
    *rest 2:00
    5:00 AMRAP
    Row 800m
    Max Calorie Assault

Tuesday
  • BOOTCAMP

    Skill Work
    Double Unders

    If you have Double Unders
    Test Max Reps in 2:00

    Conditioning
    Every 3:00 for 4 sets
    To a 1:00 Clock
    200m/180m Row
    MAX Burpees

    WOD
    10 Minute AMRAP
    10 V Ups
    10 DB Hang Power Clean
    10 DB Push Press
    10 Calorie Assault

  • WORKOUT OF THE DAY

    Skill Work
    Double Unders

    If you have Double Unders
    Test Max Reps in 2:00

    Conditioning
    Every 3:00 for 4 sets
    To a 1:00 Clock
    200m/180m Row
    MAX Burpees

    WOD
    18-15-12-9-6-3
    Hang Power Clean 115/75
    HSPU

  • Barbell

    Hang Power Clean
    2-2-2-2

    Push Press
    3-3-3-3

    Single Leg RDL
    6-6-6-6 per leg
    KB, DB or Bar

Monday
Thanksgiving Week Schedule

Monday-Normal Schedule

Tuesday-Normal Schedule

Wednesday-Normal Schedule

Thursday-7:30am&8:30am only

Friday- Open Gym 9-11am

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  • BOOTCAMP

    3 Sets For Quality Every :90
    10 DB TRX Split Squat R
    10 DB TRX Split Squat L
    10 Tempo Goblet Squats @22x1

    For Time:
    400m Run
    20 KBS
    10 Lateral Burpees
    1/2 Mile Bike
    15 DB or KB Front Squats
    1/2 Mile Bike
    10 Lateral Burpees
    20 KBS
    400m Run

  • WORKOUT OF THE DAY

    Front Squat
    2-2-2-2-2

    WOD
    For Time:
    400m Run
    20 KBS 53/35
    10 Lateral Burpees
    1/2 Mile Bike
    15 Front Squats @65% of today’s heaviest Lift
    1/2 Mile Bike
    10 Lateral Burpees
    20 KBS
    400m Run

  • Endurance

    40:00 AMRAP
    For Time:
    400m Run
    20 KBS 53/35
    10 Lateral Burpees
    1/2 Mile Bike
    15 Front Squats
    1/2 Mile Bike
    10 Lateral Burpees
    20 KBS
    400m Run
    *rest exactly 1:00 between Rounds.

Saturday
  • WORKOUT OF THE DAY

    For Time:
    300m Run
    30/24 Calories Row/Assault
    30 DB Hang Power Cleans 45/30
    30 Anchored Sit-Ups
    30 DB Burpees 45/30
    100 Double Unders
    30 Anchored Sit-Ups
    30 DB Thrusters 45/30
    30 Anchored Sit-Ups
    30/24 Calories Assault/Row
    300m Run

  • Specialty 9:30

    Bootcamp/TRX

Friday
  • WORKOUT OF THE DAY

    Strength
    Every 2:00 for 6 sets Building
    1 Snatch Pull
    1 Hang Snatch
    1 Full Snatch

    WOD
    600m Run
    21 Power Snatch 115/75
    600m Run
    21 Overhead Squats 115/75
    600m Run
    21 Hang Squat Snatch 115/75

Thursday
  • WORKOUT OF THE DAY

    Strength
    Every 1:30 for 3 sets
    Jerk Balance
    2-2-2
    Every 1:45 for 3 sets
    Pause Jerk
    2-2-1-1
    Every 2:00 for 3 sets
    Split Jerk
    1-1-1

    WOD
    2 Rounds For Time
    Run 1000m
    50 Wallballs 20/14
    10 S2OH @ 50% of today’s heaviest Lift