Mobility
- 2:00 Abductor Kettlebell or Foam Roller Release (each side)
- 2:00 Lateral Hamstring Stretch Back and Forth
- 5 Cossack Squats (each side)
- 1:00 Frog Level 1
- 1:00 Frog Level 2
- 5 Half Pancakes
- 5-10 Full Pancakes

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Hamstring Curls
- 20 Lunges
- 0:30 Dead Hang

Strength
Front Squat:
- Every 1:30 x 6 sets:
- 6x5 @ 65%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Handstand Push-ups
- 20 Sit-ups
- 40 Double Unders

Focus Movement = Handstand Push-up

Mobility
- 2:00 Abductor Kettlebell or Foam Roller Release (each side)
- 2:00 Lateral Hamstring Stretch Back and Forth
- 5 Cossack Squats (each side)
- 1:00 Frog Level 1
- 1:00 Frog Level 2
- 5 Half Pancakes
- 5-10 Full Pancakes

Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Hamstring Curls
- 20 Lunges
- 0:30 Dead Hang

Strength
Front Squat:
- Every 2:00 x 6 sets
- 1x5 @ 60%
- 1x3 @ 70%
- 1x2 @ 80%
- 1x1 @ 90%
- 1x1 @ 95%
- 1x1 @ 102%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 10 Strict Pull-ups
- 10 Burpees
- 20 Sit-ups

Focus Movement = Strict Pull-up

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
- 10 Single Arm Kettlebell Presses (each side)
- 8 Kip Swings

Strength
Strict Press:
- Every 2:00 x 4 sets
- 1x Max Reps @ 85%
- 3 sets @ 70%, match reps from first set

Conditioning
16 minute AMRAP:
- 10 Pull-ups
- 15 Wall Balls
- 20 Sit-ups
- 300m Run

Focus Movement = Pull-up

Conditioning
25 minute AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
- 10 Power Cleans (135/95)
- 20 Ball Slams
- 30 Sit-ups
- 500m/400m Row

Conditioning
25 minute AMRAP:
- 20 Dumbbell Snatches (45/30)
- 100m Farmers Carry (55/35)
- 20 Sit-ups
- 1:30 Plank
- 20 Medicine Ball Cleans
- 400m Run

Friends & Family Fitness WOD
Free Class for Friends & Family of Members/Clients

Conditioning
25 minute AMRAP:
- 20 Hand Release Push-ups
- 20 Ring Rows
- 100m Side Shuffle (50m down/50m back)
- 20 Sit-ups
- 20 Wall Balls
- 500m/400m Row

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:
- 1:00 Row
- 10 Bulgarian Split Squats (each side)
- 20 Banded Face Pulls
- 10 Rower Pike-ups

Strength
Front Squat:
- Every 2:00 x 5 sets
- 2x6 @ 65%
- 1x4 @ 75%
- 1x3 @ 85%
- 1x2 @ 90%

Conditioning
15 minute AMRAP:
- 20/16 Calorie Row
- 20 Hand Release Push-ups
- 20 Goblet Lunges (55/35)
- 20 Sit-ups
- 50 Double Unders

Focus Movement = Goblet Lunges

Conditioning
25 minute AMRAP:
- 2 Rope Climbs
- 15 Wall Balls
- 15 Burpees
- 25 Sit-ups
- 100m Farmers Carry (55/35)
- 400m Run

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
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Single Leg Romanian Deadlifts (each side)
- 10 Dumbbell Strict Presses
- 20 High Plank Shoulder Taps

Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x2 @ 76%
- 1x2 @ 82%
- 1x2 @ 87%
- 1x1 @ 92%
- 1x1 @ 95%

Conditioning
15 minute AMRAP:
- 15 Goblet Squats (55/35)
- 20/16 Calorie Row
- 25 Sit-ups

Focus Movement = Goblet Squat

Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist

Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Bottom Up Kettlebell Presses (each side)
- 16 Candlestick Toe Touches
- 10 Step-ups

Strength
Split Jerk:
- Every 2:00 x 5 sets
- 1x3 @ 71%
- 1x2 @ 76%
- 1x2 @ 82%
- 2x1 @ 87%

Conditioning
3 Rounds for time:
- 10 Devil Presses (35/25)
- 10 Pistol Squats
- 20 Sit-ups
- 500m/400m Row

Focus Movement = Devil Press

12/31
For time:
- 31 Push Presses (75/55)
- 31 Pull-ups
- 31 Snatches (75/55)
- 31 Sit-ups
- 31 Toes to Bar
- 31 Push-ups
- 31 Box Jumps/Step-ups
- 31 Back Squats (75/55)
- 31 Unbroken Double Unders
- 31 Thrusters (75/55)
- 31 Lunges (each side)
- 31 Burpees
- 365m 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 Goblet Squats
- 15 Sit-ups
- 20 Knee Tucks

Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(1+1) @ 85%

Conditioning
For time:
- 50/40 Calorie Row
- 40 Wall Balls
- 30 Sit-ups
- 20 Pull-ups
- 30 Sit-ups
- 40 Wall Balls
- 50/40 Calorie Row

Focus Movement = Wall Balls

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

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

Conditioning
25 minute AMRAP:
- 10 Hang Power Snatches (95/65)
- 15 Hand Release Push-ups
- 20 Air Squats
- 25 Sit-ups
- 10 Hang Power Cleans (135/95)
- 15 Pull-ups
- 20 Walking Lunges
- 25 Hollow Rocks
Only use one barbell during the workout. Change weights when needed.

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:
- 1:00 Row
- 10 Push-ups
- 0:30 Knee Tuck Hang
- 10 Step-ups

Strength
Back Squat:
- Every 2:00 x 5 sets
- 5x8 @ 69%

Conditioning
4 Rounds for time:
- 6 Chest to Bar Pull-ups
- 12 Thrusters (95/65)
- 24 Sit-ups
- 48 Double Unders

Focus Movement = Chest to Bar Pull-ups

Labor Day - 10am Class Only!

Mobility
- 1:30 Hip Release (each side)
- 1:00 Brettzel (each side)
- 0:30 Runner’s Stretch (each side) x3
- 0:30 Down Dog Sequence x3

Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Toes Elevated Romanian Deadlifts
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 20 V-ups

Strength
Deadlift:
- Every 3:00 x 4 sets
- 4x6 @ 72%
- 5 Seated Box Jumps after each set

Conditioning
4 Rounds for time:
- 10 Thrusters (95/65)
- 20/16 Calorie Row
- 30 Sit-ups

Focus Movement = Thrusters

Conditioning
24 minute EMOM:
- 1st minute = 5 Power Clean & Jerks (155/110)
- 2nd minute = Max Ball Slams
- 3rd minute = 20 Sit-ups
- 4th minute = Max Burpees
- 5th minute = Rest

Conditioning
25 minute AMRAP:
- 10 Deadlifts (225/155)
- 10 Handstand Push-ups
- 20 Step-ups
- 30 Sit-ups
- 400m Run