Mobility
- 2:00 Pec Release
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Shoulder Bridges
- 8 Straight Bridges
- 6 Crab Bridges
- 3 Full Bridges

Warm-up
5 minutes for quality:
- 100m Run
- 10 Toes Elevated Romanian Deadlifts
- 8 Kip Swings
- 20 Candlestick Toe Touches

Strength
Strict Press:
- Every 2:00 x 3 sets
- 1x Max Reps @ 75%
- 2 sets @ 63%, match reps from first set

Conditioning
4 Rounds for time:
- 10 Deadlifts (185/135)
- 15 Bar Facing Burpees
- 10 Toes to Bar
- 200m run

Focus Movement = Deadlift

Mobility
- 0:45 Chair Pose
- 0:30 Rotating Chair (each side)
- 0:45 High Lunge w/ Twist (each side)
- 0:30 Low Lunge w/ Extension (each side)
- 0:45 Twisted Lizard (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Arm Dumbbell Presses (each side)
- 15 Sit-ups
- 10 Step-ups

Strength
Deadlift:
- Every 2:00 x 5 sets
- 2x5 @ 70%
- 2x5 @ 75%
- 1x5 @ 80%

Conditioning
15 minute AMRAP:
- 15 Shoulders to Overhead (75/50)
- 15 Goblet Squats (35/25)
- 15 Pull-ups
- 400m Run

Focus Movement = Shoulders to Overhead

Mobility
- 2:00 External Shoulder Release
- 10 Windmills
- 3 Wrist Stretches
- 6 Crab Bridges
- 3 Bridge and Twists (each side)
- 0:10 Full Bridge

Warm-up
5 minutes for quality:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 15 Reverse Flys
- 10 V-ups

Strength
Strict Press:
- Every 3:00 x 3 sets
- 1x Max Reps @ 65%
- 2 sets @ 55%, match reps from first set

Conditioning
3 Rounds for time:
- 10 Deadlifts (225/155)
- 20 Step-ups
- 30 Sit-ups
- 20 Ring Rows
- 10 Bar Facing Burpees

Focus Movement = Deadlift

Friends & Family Day!
Free class for friends and family of clients/members!

Conditioning
25 minute AMRAP:
- 12 Deadlifts (155/110)
- 9 Hang Power Cleans (155/110)
- 6 Power Jerks (155/110)
- 25 Sit-ups
- 25 Wall Balls
- 500m/400m Row

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 15 Medicine Ball Hamstring Curls
- 10 Ring Rows
- 0:30 Hollow Hold

Strength
Strict Press:
- Every 2:00 x 3 sets
- 3x8 @ Heavy Weight

Conditioning
16 minute AMRAP:
- 10 Deadlifts (185/135)
- 10 Handstand Push-ups
- 20 Step-ups
- 20 Clam Crunches
- 30/24 Calorie Row

Focus Movement = Deadlift

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Single Leg Deadlifts (each side)
- 10 Ring Rows
- 0:30 Hanging Knee Tuck Hold

Strength
Strict Press:
- Every 1:30 x 4 sets
- 4x10 @ 65%

Conditioning
15 minute AMRAP
- 12 Goblet Squats (55/35)
- 12 Burpees
- 12 Deadlifts (185/135)
- 24 Slam Balls
- 48 Double Unders

Focus Movement = Deadlift

Mobility
- 1:30 Pec Release (each side)
- 1:00 Banded Pec/Bicep Stretch (each side)
- 1:00 Banded Tricep/Lat Stretch (each side)
- 1:00 Banded Posterior Shoulder Stretch (each side)

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 10 Glute Bridges
- 15 Calf Raises
- 0:20 Side Plank (each side)

Strength
Bent Over Row:
- Every 1:30 x 5 sets
- 5x5 @ 78%

Conditioning
16 minute AMRAP:
- 30/24 Calorie Row
- 15 Deadlifts (115/80)
- 10 Thrusters (115/80)
- 15 Ball Slams
- 30 Clam Crunches

Focus Movement = Deadlift

Conditioning
25 minute AMRAP:
- 20 Medicine Ball Cleans
- 10 Deadlifts (225/155)
- 20 Push-ups
- 10 Toes to Bar
- 20 Step-ups
- 10 Sprawls
- 20 Clam Crunches
- 100 Double Unders

Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 10 Handstand Push-ups
- 10 Devil Presses (30/20)
- 20 Step-ups
- 100m Farmers Carry (55/35)
- 400m Run

12 Days of Christmas
- 1 Push Press (115/80)
- 2 Front Squats (115/80)
- 3 Power Cleans (115/80)
- 4 Deadlifts (115/80)
- 5 Pull-ups
- 6 Box Jumps/Step-ups
- 7 Burpees
- 8 Air Squats
- 9 Sit-ups
- 10 Push-ups
- 11 Walking Lunges (each side)
- 12 Calorie Row

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Conditioning
30 minute AMRAP:
- 10 Handstand Push-ups
- 10 Deadlifts @ 55% of 1RM
- 15 Pull-ups
- 20 Wall Balls
- 25 Sit-ups
- 1:15 Wall Sit
- 1:15 Plank
- 400m Run

Conditioning
30 minute AMRAP:
- 10 Deadlifts @ 50%
- 20 Sit-ups
- 10 Devil Presses (45/30)
- 20 Air Squats
- 10 Handstand Push-ups
- 400m Run
- 500/400m Row

Mobility
- 2:00 Lacrosse Ball Posterior Shoulder
- 10 Windmills (each side)
- 0:30 Wrist Stretch (each position)
- 10 Cat Cows
- 10 Crab Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 8 Single Arm Rows (each side)
- 0:20 Banded Pallof Hold (each side)

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(3+2) @ 67%

Conditioning
3 Rounds for time:
- 9 Deadlifts (115/80)
- 9 Hang Power Cleans (115/80)
- 9 Front Squats (115/80)
- 9 Shoulders to Overhead (115/80)
- 400m Run

Focus Movement = Barbell Complex

Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 20 Ring Rows
- 15 Dumbbell Push Presses (45/30)
- 20 Push-ups
- 20 Goblet Squats (55/35)
- 20 Hollow Rocks
- 25 Clam Crunches
- 200m Run

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Cossack Squats (each side)
- 10 Dumbbell Front Raises
- 30 Flutter Kicks

Strength
Deadlift:
- Every 2:00 x 5 sets
- 5x2 @ 83%
- 5 Seated Box Jumps after each set

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Sit-ups
- 10 Push Presses (95/65)
- 40 Double Unders

Focus Movement = Double Unders

Conditioning
25 minute AMRAP:
- 10 Thrusters (95/65)
- 15 Toes to Bar
- 10 Weighted Step-ups (35/25)
- 15 Burpees
- 10 Deadlifts (185/135)
- 15 Slam Balls
- 400m Run
Only use one barbell during the workout. Change weights when needed.

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Pallof Presses (each side)
- 8 Single Arm Hang Clean & Jerk
- 0:30 Hollow Hold

Strength
Power Snatch:
- Every 2:00 x 5 sets
- 1x4 @ 60%
- 1x4 @ 65%
- 1x4 @ 70%
- 2x4 @ 75%

Conditioning
4 Rounds for time:
- 250m Row
- 12 Deadlifts (155/105)
- 9 Hang Power Cleans (155/105)
- 6 Shoulders to Overhead (155/105)

Focus Movement = "DT"

Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Suitcase Deadlifts (each side)
- 20 Heel Overs

Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x5 @ 76%
- 5 Seated Box Jumps after each set

Conditioning
15 minute AMRAP:
- 5 Power Snatches (95/65)
- 5 Overhead Squats (95/65)
- 200m Run
- 10 Chest to Bar Pull-ups
- 20 Sit-ups

Focus Movement = Power Snatch

Columbus Day/Indigenous Peoples’ Day - 10am Class Only!

Mobility
- 1:30 Banded Pec Stretch (each side)
- 10 Windmills (each side)
- 10 Scapula Circles/Cat Cows
- 8 Thoracic Bridges

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 20 Lunges
- 10 Reverse Flys
- 0:20 L-Sit

Strength
Hang Squat Clean + Split Jerk:
- Every 1:30 x 6 sets
- 6x(1+1) @ 82% of 1RM Clean & Jerk

Conditioning
4 Rounds for time:
- 25 Wall Balls
- 7 Deadlifts @ 60% of 1RM
- 7 Burpees

Focus Movement = Deadlifts

Mobility
- 1:30 Internal Hip Release (each side)
- 0:30 Pigeon Level 1 (each side)
- 0:30 Pigeon Level 2 (each side)
- 0:30 Half Lord of the Fishes (each side)

Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Leg Romanian Deadlifts (each side)
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 0:30 Hollow Hold

Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x5 @ 76%
- 5 Seated Box Jumps after each set

Conditioning
6 Rounds for time:
- 10 Toes to Bar
- 15 Wall Balls
- 200m Run

Focus Movement = Toes to Bar