"The most powerful, efficient energy source in the world is your own mind. Explore and discover that is can make creative fuel from anything." - Bruce Garrabrandt

Thursday, September 20th 

Conditioning: “Chelsea”

EMOM x 30

5 Pull-Ups

10 Push-Ups

15 Air Squats

*If you fail to complete the reps within the minute, take the next minute off.

*Score = Total Completed Rounds

*SX = Jumping or Banded Pull-Ups

*BG = 3 Ring Rows, 6 Push-Ups, 9 Air Squats

10:00am HIIT 

Every 5 Minutes for 6 Rounds

- 400m Row 

- 10 Burpees Over the Rower

- 15 Wall Balls 

Rest Remaining Time

*Keep score of time to complete each round

Friday, September 21st 

Strength: 

Every 90 Seconds for 12 Minutes (8 Sets)

1 Squat Clean + 1 Front Squat +1 Jerk

Conditioning:

21 - 15-  9

Front Squats 

Burpees Over Bar

*200m Run Between Rounds (2 Runs Total)

*12 Minute Cap

Saturday, September 22nd 

In Teams of 2 (1 Working/1 Resting)

AMRAP x 12

8 KB Swings (70/53)

8 KB Lunges

200m Run

*SX = 53/35

*BG = 35/26

Rest 5 Minutes

AMRAP x 12

8 Box Jumps (24/20)

8 HSPU

250m Row

*SX/BG = 20/12, Box Push-Ups

*I Go, You Go Style

"Obstacles dont; have to stop you. If you run into a wall, don't turn around and give up.  Figure out how to climb it, go through it, or work around it." - Michael Jordan 

Monday, September 17th 

Conditioning:

4 Rounds for Time

10 KB Step-Ups

10 KB Swings

*8 Minute Cap

*RX = 53/35

*SX = 35/26

*BG = 26/18

Strength:

Back Squat

Every 3 Minutes for 15 Minutes

3 @ 65%

2 @ 70%

1 @ 75%

3 @ 70%

2 @ 75%

1 @ 80%

Then:

2 x 2 Tempo Back Squat @ 3.1.1 @ 65% 1RM

(3 Second Descent, 1 Second Pause at the Bottom)

Tuesday, September 18th 

Conditioning: AMRAP x 5

20 Double Unders

10 S2OH (115/75)

Rest 5 Minutes

AMRAP x 5

200m Run

10 Deadlifts (115/75)

Rest 5 Minutes

For Time

80 Double Unders

40 S2OH (115/75)

800m Run

40 Deadlift (115/75)

*15 Minute Cap

SX = 95/65

BG = 45/35

Wednesday, September 19th 

Strength: Back Squat

Every 3 Minutes for 24 Minutes

12 @ 50%

10 @ 55%

8 @ 60%

6 @ 65%

4 @ 70%

6 @ 70%

8 @ 65%

10 @ 60%

12 @ 55%

"A dream doesn't become a reality through magic; it takes sweat, determination and hard work." - Colin Powell 

Thursday, September 13th 

Strength: EMOMx10

Even: 5 -10 Strict Pull-Ups or Ring Rows

Odd: 5 - 10 HSPUs or DB Strict Press

Conditioning:

3 Rounds for Time

400m Run

15 DBall Ground to Shoulder (100/70)

*SX = 70/50

*BG = 50/30

*Stimulus: Keep a Strong Pace Throughout...Avoid Redlining

10:00am HITT Class

12 Minute EMOM (3 Rounds)

- High knees

- Alternating DB Squat to Curtsy Lunge

- Burpee Tuck jumps

- Rest

12 Minute EMOM (3 Rounds)

- DU/Singles

- DB Renegade Rows With Pushup

- V-Ups

- Rest

12 Minute EMOM (3 Rounds)

- DB Snatch

- Med ball Leg-Overs

- Wall balls

- Rest

Friday, September 14th

Strength: E2MOM x 12 

3 Snatches

*Can Be Any Combination of Hang, Power or Squat.

Start around 40%1RM and Build to a Heavy Triple

Conditioning:

3 Rounds for Time

250m Row

10 OH Squats (115/75)

10 Burpees Over Bar

*12 Minute Cap

*Stimulus: Pace Should Be Fast, While Maintaining a Solid Base for the OHS

Saturday, September 15th 

Conditioning: 

4 Rounds for Reps:

40 Seconds Work/20 Seconds Transition

Goblet Squats (53/35)

KB Swings (53/35)

Push-Ups

Sit-Ups

Box Jumps (24/20)

Rest

*SX = 35/26, 20/12

*BG = 26/18, 12/12

"Real integrity is doing the right thing, knowing that nobody's going to know whether you did it or not." Oprah Winfrey 

Monday, September 10th 

Conditioning: 4 Rounds for Time

250m Row or 200m Run

10 DB Thrusters (50/35)

*10 Minute Cap

*SX = 35/25

*BG = 25/15 

Strength: 20 Minutes to Establish a 1RM Back Squat

Tuesday, September 11th 

Conditioning: 10 Rounds for Time

200m Run

5 Squat Cleans 

5 S2OH

*RX = 155/105

*SX = 135/95

*BG = 65/45

*30 Minute Cap

Wednesday, September 12th 

Conditioning: 3 Rounds for Reps (Fight Gone Bad Style)

1 Minute Max Russian KB Swings (70/53)

1 Minute Max Wall Balls (20/14)

1 Minute Max Burpees

1 Minute Max T2B

1 Minute Max Cal Row

3 Minute Rest

*SX = 53/35, 14/10, Knee Raises

*BG = 26/18, 10/8, Knee Raises

*Stimulus: The 3 Minute Rest After Each Round Will Allow You to Keep a Fast Pace in Each Round. Try to Match Your Reps in Each.

"Nothing is as important as passion. No matter what you want to do with your life, be passionate." - Jon Bon Jovi 

Thursday, September 6th 

Strength: E2MOM x 12 (6 Sets)

Sets 1 & 2: 6 Back Squats + 3 Front Squats

Sets 3 & 4: 4 Back Squats + 2 Front Squats

Sets 5 & 6: 2 Back Squats + 1 Front Squat

*Start Around 50% 1RM Front Squat and Build From There

Condtioning:

3 Rounds For Time

10 D-Ball Squat Cleans

100m D-Ball Carry

RX = 100/70

SX = 70/50

BG = 50/30

*15 Minute Cap

Stimulus: Quality Movements at a Steady Pace

10:00am HIIT Class: 

4 Rounds

40 Seconds On/20 Seconds Off

- Double Unders/Singles

- DB Thrusters

- Push-Ups

- KB Swings

- Box Jumps

- KB/DB Static Hold

- Mountain Climbers

- KB Reverse Lunges

- Rest

Friday, September 7th 

Conditioning:

Every 6 Minutes for 30 Minutes (5 Rounds)

60 Double Unders

30 Box Jumps (24/20)

20 KB Swings (70/53)

*Score = Fastest and Slowest Rounds

SX = 2x Singles, 20/12, 53/35

BG = 1x Singles, 12/12, 26/18

*Stimulus: Sprint Each Round. Pick Movements and Weights that Allow You to Finish Each Round in 3 - 4 Minutes

Saturday, September 8th 

Conditioning:

In Teams of 2 (1 Working/1 Resting)

10 Rounds

8 Burpees Over Bar

8 Hang Power Snatch (95/65)

8 HSPUs

Right Into:

10 Rounds

8 Burpees Over Bar

8 DB Snatch (Choose Weight)

8 Push Press (95/65)

SX = 65/45, Push-Ups

BG = 45/35, Push-Ups

"Grit is passion and perseverance for very long term goals. Grit is having stamina. Grit is sticking with your future day-in, day-out. Not just for the week. Not just for the month, but for years. And working really hard to make that future a reality. Grit is living life like it's a marathon, not a sprint." - Dr. Angela Lee Duckworth 

Monday, September 3rd

No Classes - Happy Labor Day! 

Tuesday, September 4th 

Strength: 3 Rounds (Not for Time)

10 Ring Rows

:45 Max Double Unders

10 Push-Ups

:45 Max Double Unders

Conditioning: For Time

21 - 15 - 9

Power Cleans

S2OH

*RX =135/95

*SX = 115/75

*BG = 55/45

*10 Minute Cap

*Stimulus:  this should be a fast pace workout with few breaks. Pick a weight you can move well consistently.

Wednesday, September 5th

Conditioning:

800m Run or 1000m/800m Row

Then:

3 Rounds

10 Pull-Ups

10 Burpees

Then:

800m Run or 1000m/800m Row

Then:

3 Rounds 

10 Toes to Bar

10 Burpees

Then:

800m Run or 1000m/800m Row

*All Athletes Must Row Once and Run Once!

35 Minute Time Cap

*SX = Jumping or Banded Pull-Ups, Knee Raises

*BG = Ring Rows, Knee Raises

"I believe that the greatest kindness is acceptance." - Christina Baker Kline 

Thursday, August 30th 

Conditioning: 3 Rounds for Time

800m Run

21 OH Squats

15 SDLHP

9 HSPU

*20 Minute Cap

*RX = 115/75

*SX = 95/65

*BG = 65/45

10:00am HIIT Class

8 Minute AMRAP

- 10 DB Thrusters

- 20 Sit-Ups

- 30 Double Unders/60 Singles 

2 Minutes Rest

8 Minute AMRAP

- 5 Ring Dips or 10 Dips From Box/Bench

- 10 Wall Balls 

- 15 KBS

2 Minutes Rest

8 Minute AMRAP

- 200m Run

- 10 Push-Ups

-15 Med Ball Clean Slams

Right Into:

2 Minute Plank

Friday, August 31st 

Strength: 

EMOM x 5

1 Power Clean + 1 Hang Squat Clean + 1 Jerk

EMOM x 5 

1 Hang Squat Clean +1 Jerk

E2MOM x 10 

1 Clean and Jerk 

*Start at 50 - 60%1RM and Build Slowly

Conditioning:

AMRAP x 10

20 KB Swings (53/35)

20 Pistols

Saturday, September 1st 

Conditioning:

Groups of 2 (Working 30 Seconds at a Time)

100 Double Unders

80 KB Lunges (53/35)

60 Push-Ups

40 Burpees

20 Toes to Bar

40 Burpees

60 Push-Ups

80 KB Lunges

100 Double Unders

*SX = 35/26, Knee Raises

*BG = 26/18, Knee Raises

"Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are." - John R. Wooden

Monday, August 27th 

Strength: 

20 Minutes to Find a 3RM Bench Press

Conditioning:

3 Rounds for Time

10 Burpees

20 Wallballs (20/14)

30 Double Unders

*12 Minute Cap

*SX = 14/10, 2x Singles

*BG = 10/8, 1x Singles

Tuesday, August 28th

Strength: EMOM x 10

Even: 10 Bent Over Rows

Odd: 20 Russian Twists

Conditioning:

5 Rounds For Time:

10 Box Jumps (30/24)

15 Russian KB Swings (70/53)

*10 Minute Cap

*SX = 24/20, 53/35

*BG = 20/12, 35/26

Wednesday, August 29th 

Strength: 20 Minutes to Find a 3RM Deadlift

Conditioning: AMRAP x 8

Ascending Ladder Increase by 3 Each Round

3 Deadlifts

3 Hang Power Cleans

6...

6...

9...

9...

... Continue Until 8 minutes is Over

*RX = 115/75

*SX = 95/65

*BG = 65/45

"It is important to remember that we cannot become what we need to be, by remaining what we are." - Max Depree

Thursday, August 23rd 

 Conditioning:

800m Run

Then:

3 Rounds

10 Push-Ups 

10 Box Jumps (24/20)

Then:

100 Double Unders

Then:

3 Rounds

10 Push-Ups

10 Box Jumps

Then:

800m Run

*30 Minute Cap 

10:00am HIIT:

3 Rounds

:40 On/:20 Off

- Wall balls

- Renegade Rows

- Pistol Squats/Pistol Progressions

- Rest 1 Minute

3 Rounds

:40 On/:20 Off

- KB sumo deadlift high pull

- DB Hang Clean & Jerks 

- Sit Ups

- Rest 1 Minute

3 Rounds

:40 On/:20 Off

- Mountain climbers

- KB Stationary Lunges

- Med Ball Cleans

- Rest 1 Minute

Friday, August 24th 

Strength: Snatch

Build to a Heavy Single!

Conditioning:  “Isabel+”

30 Squat Snatches @60% of Part 1

*EMOM of 5 Burpees Starting at the Beginning of the Workout

Saturday, August 25th 

Conditioning:

In Teams of 2 (1 Working/1 Resting)

50 - 40 - 30 - 20 - 10

Wall Balls (20/14)

KB Swings

40 - 30 - 20 - 10

Sit-Ups

Burpees

30 - 20 - 10

Thrusters (75/55)

Cal Row

20 -10

Squat Cleans (75/55)

SDLHP (75/55)

*35 Minute Cap

"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence- that will enable you to attain the success you seek." - Mario Andretti 

Monday, August 20th 

Strength: Bench Press

5 - 3 - 3 - 3 - 3 - 3

*Increase Load 1 - 3% From Last Week

Conditioning: 4 Rounds for Time

250m Row

10 DBall Ground to Shoulder (100/70)

*12 Minute Cap

Tuesday, August 21st 

Conditioning: 5 Rounds

(3 Minutes Work/ 2 Minutes Rest)

3 Muscle-Ups or 6 Pull-Ups

6 DB Thrusters 

9 Burpees 

*Pick Up Where You Left Off In Each Work Interval

*RX+ = 50/35

*RX = 30/25

*SX = 25/20

*BG = 20/15

Wednesday, August 22nd 

Strength: Deadlift

5 - 3 - 3 - 3 - 3 - 3

*Increase Load 1 - 3% From Last Week

Conditioning: AMRAP x 12

10 KB Swings 

10 KB Lunges

*RX = 53/35

*SX = 35/26

*BG = 26/18 

"We can choose to be affected by the world or we can choose to affect the world." - Heidi Wills 

Thursday, August 16th 

Conditioning: 

Every 5 Minutes for 30 Minutes (6 Rounds)

400m Run

20 DB Snathes (Choose Weight)

*Score = Fastest and Slowest Rounds

*Stimulus: Sprint Each Round

10:00am HIIT Class: 

“Tabata Hell”

1. Tabata:

Min 1 & 2: Wall Balls

Min 3 & 4: Flutter-Kicks

2 Minute Rest

2. Tabata:

Min 1 & 2: KB Swings

Min 3 & 4: KB Russian Twists

2 Minute Rest

3. Tabata:

Min 1 & 2: DB Split Snatch (Alternate Arm Each Interval)

Min 3 & 4: Hollow Hold

2 Minute Rest

4. Tabata:

Min 1 & 2: Barbell Overhead Squat

Min 3 & 4: Forearm Plank Raises

Right Into:

200m KB Farmers Carry

Friday, August 17th 

Strength: EMOM x 10

1 Clean and Jerk @ 70% 1RM

Conditioning:

5 Rounds for Time

8 Toes to Bar

10 Pistol Squats

*SX/BG = Knee Raises, Pistols to Box

*Stimulus: Stay Unbroken For as Long as You Can

Saturday, August 18th 

Conditioning:

In Teams of 2 (1 Working/1 Resting)

AMRAP x 12 (I Go, You Go)

8 Bar Over Burpees

8 Push Press (115/75)

8 Front Rack Lunges

8 Push Ups

200m Run

Rest 5 Minutes

For Time:

40 Bar over Burpees

40 Push Press

40 Front Rack Lunges

40 Push Ups

*200m Run After You Complete Each Movement

*20 Minute Cap

*SX = 95/65

*BG = 55/45

"A dream doesn't become reality through magic; it takes sweat, determination, and hard work." - Colin Powell 

Monday, August 13th 

Strength: Deadlift 

Every 2:30 for 15 Minutes

5 - 5 - 3 - 3 - 3 - 3

*Increase Loads 1- 3% From Last Week

Conditioning: AMRAP x 10

10 Box Jumps (24/20)

10 Push-Ups

*SX = 20/12

*BG = 12/12

Tuesday, August 14th 

Conditioning: For Time:

400m Run

15 Pull - Ups

15 Wall Balls (20/14)

15 Power Cleans (115/75)

15 Shoulders to Over Head (115/75)

400m Run

15 Pull-Ups

15 Wall Balls

15 Power Cleans

400m Run

15 Pull-Ups

15 Wall Balls

400m Run

15 Pull-Ups

*25 Minute Cap

*SX =Banded or Jumping Pullups, 14/10, 95/65

*BG = Ring Rows, 10/8, 45/35

Wednesday, August 15th 

Every 2:30 For 15 Minutes

Bench Press

5 - 5 - 3 - 3 - 3 - 3

*Increase Loads 1- 3% From Last Week

Conditioning: 3 Rounds for Time

21 Burpees

15 Russian KB Swings (70/53)

 9 KB Lunges (70/53)

*12 Minute Cap

*SX = 53/35

*BG = 35/26