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Your Week of Workouts 101325
TRY A FREE WEEK OF CLASSES
I think you should come and try out a few workouts this week! We would love to meet you and definitely would love getting the chance to coach you and show you why this place is pretty great!
The FREE Week gives you seven consecutive days to try out as many classes as you are able with no obligation to join. Just come and experience this place with no pressure.
No matter your experience or fitness level, we will take care of you. So whether you need to ease into it from the start, or you are ready to push hard, that's exactly why we are here. To give you the best possible experience each and every time you show up!
Grab your FREE Week here or send me an email if you have any thoughts or questions.
YOUR WEEK OF WORKOUTS
Monday
Stamina: 5 RFT
10 Target Burpees
Alleyway Run
Rest 2:00
The Fun: 12:00 AMRAP
24/16 Push Ups
16/12 Russian Twists (45#)
8 Tall Box Jumps (30”/24”)
Gate Run
Tuesday
WU: 3x
15/10 Cal Row
20/15 Knee Push Ups
10 Wall Balls
10 Scorpion Tails
Strict Pull Up Dev: E2M x3
12/8 “UB” Chin Ups*
*Start with strict/unassisted chin ups and immediately transition to jump assisted and then full jumping if necessary to get to 12/8 each round. Control the negative (1-2 count, not 3-5) when using the jump.
The Fun: 24:00 AMRAP
6 Shoulder to Overhead (155#/105#)
18 Wall Balls (20#/14#)
12/8 Cal Row
Rest 2:00
Wednesday
WU:
90 Jump Rope
12 Eye Level Kb Swings
3 - 6 - 9 Goblet Squats
3 Inch Worms
Strength: E2M for 20:00
10-1-9-2-8-3-7-4-6-5
Front Squats (185#/105#)
The Fun: 5 RFT
15 Eye Level Kb Swings (70#/53#)
45 Double Unders
Thursday
WU:
Gate Run
And then, 3x
5 Knees to Elbows/Kipping Leg Raises
10 Hang DB Clean & Press (rhythm for the Bear)
15 Lemon Squeezers
Skills & Drills: E:90 Alternating Stations x4 (12:00)
1) 3 Ring Muscle Ups or Muscle Up Progression Reps
2) ME Strict HSPU or Box Pike Push Ups or Freestanding Pike Push Ups (Need to be able to achieve 5-7 reps. On actual Strict HSPU, 2 or more is still worth it but could be supplemented with a quick set of Z-Press or freestanding Pikes to get a bit more volume).
The Fun: 15:00 AMRAP
12 Incline DB Bench Press (50#/35#)*
And then,
12 - 9 - 3
Toes to Bar
3x 3 Point Plank
And then,
Gate Run
*1 shot at getting to 12 and then finish the remainder as push ups w/ 2 taps so the benches can clear for the next wave of athletes.
Friday
The Fun: For Time (30:00 co)
30 Alt DB Snatch
30 Sit Ups
Gate Run
20 Alt DB Snatch
30 Sit Ups
400m Run
10 Alt DB Snatch
30 Sit Ups
600m Run
20 Alt DB Snatch
30 Sit Ups
400m Run
30 Alt DB Snatch
30 Sit Ups
Gate Run
Saturday
Classes meet at 8am & 9:30am w/ Ben
The Fun: Something Open
For Time or As far as you can get in 25:00
1 Wall Climb
15 - 12 - 9
Thrusters (95#/65#)
— Rest 3:00 & Change Weight —
2 Wall Climb
9 - 6 - 3
Thrusters (135#/95#)
— Rest 3:00 & Change Weight —
3 Wall Climbs
3 - 2 - 1
Thrusters (155#/105#)
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