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:
- 5 Burpees
- 10 Single Leg Romanian Deadlifts (each side)
- 6 Ring Dips
- 20 Heel Overs
Strength
Bent Over Row:
- Every 2:00 x 5 sets
- 2x5 @ 75%
- 3x5 @ 80%
Conditioning
2 Rounds for time:
- 20 Burpees
- 30 Step-ups
- 40 Sit-ups
- 500m/400m Row
Focus Movement = Burpee
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
- 20 Banded Good Mornings
- 10 Single Arm Kettlebell Presses (each side)
- 15 V-ups
Strength
Strict Press:
- Every 2:00 x 3 sets
- 1x Max Reps @ 80%
- 2 sets @ 68%, match reps from first set
Conditioning
15 minute AMRAP:
- 15 Push-ups
- 20 Step-ups
- 15 Wall Balls
- 20 Sit-ups
Focus Movement = Wall Balls
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:
- 100m Run
- 20 Banded Face Pulls
- 15 Medicine Ball Squats
- 15 Candlestick Toe Touches
Strength
Back Squat:
- Every 2:00 x 5 sets
- 2x5 @ 65%
- 1x4 @ 75%
- 1x4 @ 80%
- 1x4 @ 85%
Conditioning
4 Rounds for time:
- 25/20 Calorie Row
- 10 Thrusters (95/65)
- 25 Sit-ups
Focus Movement = Thrusters
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
- 0:30 Ring Hold
- 10 Single Leg Romanian Deadlifts (each side)
- 8 Kip Swings
Strength
Strict Press:
- 3x6 @ Heavy Weight
Conditioning
5 Rounds for time:
- 5 Power Clean & Jerks (135/95)
- 15/12 Calorie Row
- 25 Sit-ups
Focus Movement = Power Clean & Jerk
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
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
Conditioning
25 minute AMRAP:
- 20 Calorie Row
- 20 Sit-ups
- 100m Farmers Carry
- 10 Burpees over Bar
- 10 Power Cleans (135/95)
- 8 Goblet Squats (70/55)
- 6 Strict Handstand Push-ups
- 4 Strict Pull-ups
Mobility
- 1:30 Soleus/Calf Release (each side)
- 1:30 Banded Down Dog (strict, walk, push-up)
- 1:30 Banded Pigeon (each side)
- 1:00 Banded Twisted Lizard w/ PVC (each side)
Warm-up
5 minutes for quality:
- 1:00 Row
- 10 Clamshells (each side)
- 10 Band Pull Aparts
- 0:30 Hollow hold
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x8 @ 60%
- 1x6 @ 70%
- 1x4 @ 75%
- 2x2 @ 80%
Conditioning
15 minute AMRAP:
- 200m Run
- 15 Burpees
- 20 Walking Lunges (weighted optional)
- 25 Sit-ups
Focus Movement = Walking Lunges
Martin Luther King Jr. Day - 10am Class Only!
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 Dumbbell Upright Rows
- 10 Glute Bridges
- 20 Heel Overs
Strength
Front Squat:
- Every 2:00 x 5 sets
- 1x5 @ 70%
- 1x5 @ 75%
- 3x5 @ 80%
Conditioning
5 Rounds for time:
- 10 Weighted Step-ups (25/15)
- 20 Sit-ups
- 10 Pull-ups
- 200m Run
Focus Movement = Weighted Step-ups
Mobility
- 1:00 Kettlebell Adductor Release (each side)
- 2:00 Lateral Hamstring Stretch
- 10 Cossack Squats
- 1:00 Frog Pose Level 1
- 1:00 Frog Pose Level 2
- 5 Half Pancakes
- 10 Full Pancakes
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Medicine Ball Hamstring Curls
- 10 Single Arm Dumbbell Upright Rows (each side)
- 0:30 Dead Hang Hold
Strength
Squat Snatch:
- Every 2:00 x 6 sets
- 1x3 @ 70%
- 1x2 @ 77%
- 1x2 @ 82%
- 3x2 @ 85%
Conditioning
15 minute AMRAP:
- 22 Calorie Row
- 33 Wall Balls
- 22 Chest to Bar Pull-ups
- 33 Sit-ups
Focus Movement = Chest to Bar Pull-ups
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.
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:
- 100m Run
- 10 Ring Rows
- 10 Step-ups
- 10 Dead Bugs
Strength
Push Press:
- Every 2:00 x 5 sets
- 5x5 @ 80%
Conditioning
16 minute AMRAP:
- 20/16 Calorie Row
- 10 Handstand Push-ups
- 20 Step-ups
- 20 Sit-ups
Focus Movement = Handstand Push-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:
- 5 Burpees
- 10 Supermans
- 10 Single Arm Dumbbell Upright Rows (each side)
- 0:30 Hollow Rocks
Strength
Power Clean & Power Jerk:
- 5x(3+1) @ 76%
Conditioning
6 Rounds for time:
- 10 Thrusters (65/45)
- 20 Sit-ups
- 200m Run
Focus Movement = Thrusters
Conditioning
25 minute AMRAP:
- 10 Pull-ups
- 15 Hand Release Push-ups
- 20 Goblet Squats (55/35)
- 25 Sit-ups
- 100m Farmers Carry (55/35)
- 500m/400m Row
Mobility
- 2:00 Lacrosse Ball External Hip Release
- 1:00 Brettzel (each side)
- 0:30 Super Squat (each position)
- 1:00 Down Dog
Warm-up
5 minutes for quality:
- 5 Burpees
- 20 Plate Hops
- 20 Medicine Ball Hamstring Curls
- 20 Heel Overs
Strength
Squat Snatch:
- Every 2:00 x 6 sets
- 2x3 @ 60%
- 2x3 @ 65%
- 2x3 @ 70%
Conditioning
3 Rounds for time:
- 15 Pull-ups
- 25 Wall Balls
- 35 Sit-ups
- 100m Farmers Carry (55/35)
Focus Movement = Wall Balls
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
- 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:
- 100m Run
- 10 Scorpion Stretches (each side)
- 8 Kip Swings
- 10 Glute Bridges
Strength
Deadlift:
- Every 2:00 x 6 sets
- 1x8 @ 55%
- 1x6 @ 64%
- 1x5 @ 70%
- 1x4 @ 75%
- 2x3 @ 80%
Conditioning
4 Rounds for time:
- 20 Dumbbell Snatches (45/30)
- 20 Dumbbell Goblet Squat (45/30)
- 20 Push-ups
- 20 Sit-ups
Focus Movement = Dumbbell Snatches
Warm-up
5 minutes for quality:
- 100m Run
- 6 Single Arm Dumbbell Overhead Squats (each side)
- 20 Heel Overs
- 10 Sots Presses
Strength
Squat Snatch:
- Every 1:30 x 6 sets
- 1x2 @ 74%
- 1x2 @ 77%
- 3x1 @ 80%
- 1x2 @ 77%
Conditioning
4 Rounds for time:
- 20/15 Calorie Row
- 15 Sit-ups
- 10 Burpees
Warm-up
5 minutes for quality:
- 100m Run
- 10 Bulgarian Split Squats (each side)
- 10 Strict Burpees
- 0:30 Hollow Hold
Strength
Front Squat:
- Every 2:00 x 4 sets
- 1x5 @ 60%
- 1x5 @ 65%
- 2x5 @ 70%
Conditioning
5 Rounds for time:
- 2 Rope Climbs
- 15 Russian Kettlebell Swings (55/35)
- 15 Sit-ups
- 200m Run