Conditioning
25 minute AMRAP:
- 20 Wall Balls
- 15 Pull-ups
- 10 Burpees
- 20 Step-ups
- 15 Push-ups
- 100m Suitcase Carry (55/35) (50m each arm)
Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists
Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Arm Kettlebell Presses (each side)
- 15 Sit-ups
- 10 PVC Overhead Squats
Strength
Strict Press:
- Every 2:00 x 4 sets
- 1x Max Reps @ 95%
- 3 sets @ 80%, match reps from first set
Conditioning
16 minute AMRAP:
- 15 Ring Rows
- 15 Wall Balls
- 15 Sprawls
- 200m Run
Focus Movement = Sprawl
Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists
Warm-up
5 minutes for quality:
- 10 Burpees
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 20 Heel Overs
- 10 Sots Press
Strength
Power Snatch:
- Every 1:30 x 7 sets
- 1x3 @ 70%
- 1x2 @ 75%
- 1x2 @ 77%
- 1x2 @ 80%
- 1x2 @ 85%
- 1x1 @ 87%
- 1x3 @ 70%
Conditioning
15 minute AMRAP:
- 15 Wall Balls
- 20 Russian Kettlebell Swings (55/35)
- 15 Burpees
- 200m Run
Focus Movement = Russian Kettlebell Swing
Mobility
- 2:00 Internal Hip Release
- 1:00 Pigeon Level 1
- 1:00 Pigeon Level 2
- 5 Breaths Half Lord of the Fishes (each side)
- 10 Breaths Campfire (each side)
Warm-up
5 minutes for quality:
- 12 Calorie Row
- 20 Banded Side Steps
- 20 Cossack Squats
- 15 V-ups
Strength
Back Squat:
- Every 2:00 x 5 sets
- 5x5 @ 65%
Conditioning
16 minute AMRAP:
- 10 Devil Presses (35/25)
- 10 Wall Balls
- 10 Toes to Bar
- 400m Run
Focus Movement = Devil Press
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:
- 10 Burpees
- 10 Sots Presses
- 10 Step-ups
- 10 Dead Bugs
Strength
Overhead Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x4 @ 75%
- 1x2 @ 85%
- 1x1 @ 90%
Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 25 Wall Balls
- 25 Sit-ups
- 200m Run
Focus Movement = Rope Climb
Conditioning
30 minute AMRAP:
- 30 Wall Balls
- 30 Abmat Sit-ups
- 30 Dumbbell Snatches (45/30)
- 30 Ring Rows
- 30 Walking Lunges
- 300m Run
- 30/24 Calorie Row
Conditioning
25 minute AMRAP:
- 2 Rope Climbs
- 15 Wall Balls
- 15 Burpees
- 25 Sit-ups
- 100m Farmers Carry (55/35)
- 400m Run
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:
- 12 Calorie Row
- 5 Cossack Squats (each side)
- 15 Toes Elevated Romanian Deadlifts
- 0:30 Hanging Knee Tuck Hold
Strength
Back Squat:
- Every 2:00 x 5 sets
- 1x5 @ 65%
- 1x5 @ 70%
- 1x5 @ 75%
- 1x5 @ 80%
- 1x5 @ 85%
Conditioning
16 minute AMRAP:
- 20 Wall Balls
- 15 Power Snatches (75/50)
- 200m Run
- 250m/200m Row
Focus Movement = Power Snatch
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
- 15 Clamshells (each side)
- 15 Banded Face Pulls
- 15 Candlestick Toe Touches
Strength
Power Clean + Power Jerk:
- Every 1:30 x 5 sets
- 5x(2+1) @ 75%
Conditioning
15 minute AMRAP:
- 10 Toes to Bar
- 20 Wall Balls
- 30 Abmat Sit-ups
- 500m/400m Row
Focus Movement = Toes to Bar
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 Sots Presses
- 20 Banded Face Pulls
- 0:30 Hollow Hold
Strength
Power Snatch:
- Every 1:30 x 6 sets
- 2x3 @ 60%
- 2x2 @ 65%
- 2x2 @ 70%
Conditioning
4 Rounds for time:
- 2 Rope Climbs
- 20 Wall Balls
- 20 Abmat Sit-ups
- 200m run
Focus Movement = Rope Climb
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:
- 15/12 Calorie Row
- 15 Toes Elevated Romanian Deadlifts
- 10 Goblet Squats
- 10 Kip Swings
Strength
Power Clean + Power Jerk:
- 14:00 to complete a 1RM
Conditioning
4 Rounds for time:
- 21 Wall Balls
- 15 Hollow Rocks
- 9 Chest to Bar Pull-ups
- 40 Double Unders
Focus Movement = Chest to Bar Pull-ups
Conditioning
25 minute AMRAP:
- 25/20 Calorie Row
- 25 Wall Balls
- 20 Kettlebell Swings (55/35)
- 20 Goblet Lunges (55/35)
- 10 Burpees
- 10 Clean & Jerks (155/110)
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 Suitcase Deadlifts (each side)
- 20 Band Pull Aparts
- 30 Single Unders
Strength
Power Clean + Power Jerk:
- Every 1:30 x 8 sets
- 8x(1+1) @ 85%
Conditioning
3 Rounds for time:
- 15 Ring Dips
- 20 Hollow Rocks
- 25 Wall Balls
- 400m Run
Focus Movement = Hollow Rocks
Mobility
- 2:00 Roll Plantar Fascia
- 1:30 Plantar Fascia Stretch
- 1:00 Top of Foot Stretch
- 8 Metatarsal Rolls
- 1:30 Banded Down Dog Sequence
Warm-up
5 minutes for quality:
- 100m Run
- 10 PVC Overhead Squats
- 10 Kip Swings
- 10 Sit-ups
Strength
Romanian Deadlift:
- Every 1:30 x 4 sets
- 4x8 @ 45% of 1RM Conventional Deadlift
Conditioning
For time:
- 30 Dumbbell Snatches (50/35)
- 30 Wall Balls
- 30 Chest to Bar Pull-ups
- 30 Burpees
- 30 Step-ups
- 10 Squat Snatches (95/65)
Focus Movement = Chest to Bar Pull-ups
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
Mobility
- 2:00 Lacrosse Ball Levator Scapulae
- 10 Windmill Stretches
- 3 Wrist Stretches
- 10 Animal Twists
- 10 Clam Twists
- 10 Frog Twists
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Cossack Squats
- 10 Dumbbell Curl to Press
- 10 Step-ups
Strength
Push Press:
- Every 2:00 x 4 sets
- 4x6 @ 80%
Conditioning
15 minute AMRAP:
- 21/18 Calorie Row
- 15 Wall Balls
- 9 Burpees
Focus Movement = Wall Balls
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
Conditioning
28 minute AMRAP:
- 20 Wall Balls
- 20 Dumbbell Snatches (50/35)
- 20 Abmat Sit-ups
- 20 Walking Lunges
- 100m Farmers Carry (55/35)
- 500/400m Row
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 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:
- 15/12 Calorie Row
- 10 Glute Bridges
- 15 Jump Squats
- 20 Band Pull Aparts
Strength
Back Squat:
- Every 2:30 x 5 sets
- 5x3 @ 85%
Conditioning
4 Rounds for time:
- 20 Wall Balls
- 10 Hang Power Cleans (115/80)
- 2 Rope Climbs
Focus Movement = Rope Climb