Regular Classes in the morning
OPEN GYM 4 to 5pm
Gainz-Giving 6pm to ?

Come out and enjoy some workout and/or food

Warm-Up
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps

—

2 Sets, For Quality

3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
3 Hang Squat Snatch
:15 second Ring Support Hold
:15 second Bottom of Dip Hold
6/6 Single Arm Ring Rows

Strength
Every 2:00 x 6 Sets
3 Hang Squat Snatch

THERE ARE TWO VERSIONS OF THE WOKOUT TODAY
“Amanda”
For Time
9-7-5
Ring Muscle-Up
Squat Snatch
Load: 135/95lb, 61/43kg

OR OR OR OR OR OR

21-15-9
Power snatch 95/65
pull ups (or ring rows)
ring dips (or bench dips)

Time Cap of 15 minutes on both

2 Sets, for Quality
200m Run
6 Inchworm Push-Ups
9/7 Calorie Bike
10 Deep Lunge Mountain Climbers
10 Hollow Rocks

“Chubbs”

8 Rounds for Time (40 min cap)(goal 26 to 35)
200m Run
3 Wall Walk / 50ft (15m) Handstand Walk
18/13 Calorie Echo
10 Line Facing Burpees

Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Handstand Walk
***if you are working on going upside down you can do walk outs with your feet on a box and instead of shoulder taps, light DB presses

Level 2:

8 Rounds for Time|
200m Run
2 Wall Walk / 25ft (7.5m) Handstand Walk or 30 Handstand Shoulder Taps
15/11 Calorie Echo
10 Line Facing Burpees
Round 1/3/5/7: Wall Walk
Rounds 2/4/6/8: Handstand Walk

LEVEL 1
8 Rounds for Time
200m Run
2 Wall Walk to 20’’ / 20 Wall Facing Shoulder Taps
15/11 Calorie Echo
10 Line Facing Burpees
Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Shoulder Taps

Goal: 26:00-35:00

Cap: 40:00 Time Cap

Primary Objective: Complete the working movements inside the gym in 3 minutes or less

Secondary Objective: Complete the run as close to 1:00 as possible

Stimulus: Aerobic Threshold and Steady State Work

RPE: 7/10

This workout is meant to be a longer workout with the emphasis on the monostructural components, but including some light bodyweight movements here to work on stability and control under fatigue. The intent is to maintain consistent pacing throughout and get some light touches on the Wall Walks, Handstand Walks, and build some good effort on the Burpees. We are alternating between Handstand Walks and Wall Walks, but the mods for the Handstand Walk will be shoulder taps instead of wall walks to work on a little different stimulus today rather than just working in more wall walks.

Warm-Up:
10:00 minutes for Quality
15 Banded Pull Aparts
10 Reps / Each Bent Over Y-A-T-With light weight plates
10 Glute Bridges w/ 2 sec Pause
5/5 Rotational Ring Rows

Warm up to a bench press weight. We can stagger start by a minute in busy classes and/or if you want a spot on your bench

“Shooter”

20:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges
min 3: 15 GHD Sit-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells @ 50/35lb, 22.5/15kg

Level 2:
20:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges
min 3: 20 V-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells @ 35/25lb, 15/12kg

Level 1:
20:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 8 Dual Dumbbell Front Rack Reverse Lunges
min 3: 20 Abmat Sit-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells @ 25/15lb, 12/7kg

Stimulus: Strength and Stability EMOM

RPE: 6/10

Primary Objective: Bench Press @ % for the day

Secondary Objective: Complete each movement within the minute by the 45 second mark

EThis workout is meant to be a Strength Biased EMOM with the focus on the Bench Press and then added reps and volume for the core, shoulders, and hips. The DB Power Cleans and Front Rack Lunges should take the most time here and make things a challenge getting into the 15 GHD Sit-ups the next minute, but the rest of the components should allow for work to be done in about 30 seconds before transitioning to the next station.

EXTRA-
3 to 5 sets of
15 barbell curls
20 Banded tricep extensions
100 foot sled push

Warm-Up

1:00 Kneeling Forearm Stretch
:45/:45 Banded Front Rack Stretch

-then-

For Quality:
12:00 EMOM
Minute 1: 10/10 Banded Archer Row
Minute 2: 10/8 Calorie Row
Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps
Minute 4 – :10 Dead Hang + 10 Scap Pull-Ups

Then we will spend time on
pull up progressions, if you have pull ups work on butterflies and butterfly chest to bars
**Still working on pull ups, no problem! we will work on that. its all about the progressions

“Just Tap It In”

4 Sets
3:00 On/1:00 Off
15/12 Calorie Row
15 Chest to Bar Pull-Ups
15 Box Jumps
*Pick up where you left off each round.
Box: 24/20”

Level 2- 10 chest to bar or 15 pull ups
Level 1- 10 Jumping pull ups and 12 box jumps, step ups, or weighted step ups

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Chest to Bar 1-2 Sets

Secondary Objective: Box Jump Cadence

These intervals will have a high aerobic demand, and also put a premium on upper body pulling endurance. Being able to consistently hit big sets on the pull-up bar after a hard effort on the row will be key, and then use our fitness to maintain a strong cadence on the box jumps. Aim to minimize breaks on the pull-up bar today, so that we can work for as much of each interval as possible. Don’t be shy about putting the pedal down on the rower a bit here. You will pick up where you left off each set.

Warm up on the board!

Strength-
18 Minutes to establish a 3 rep max deadlift
Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.

“Happy”
4 Rounds for Time
72 Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 135/95lb, 61/43kg

Level 2:
4 Rounds for Time
36 Double Unders
18 Deadlifts
12 Shoulder to Overhead
Load: 95/65lb, 43/30kg

Level 1:
4 Rounds for Time
90 Single Unders
18 Romanian Deadlifts
12 Shoulder to Overhead
Load: 45/35lb, 20/15kg

Goal: 6:00-9:00 minutes

Time Cap: 12:00

Stimulus: Barbell Cycling

RPE: 8/10

Primary Objective: Maintain big sets on all movements

Secondary Objective: Keep consistent split pacing round to round.

This workout is a very cyclical style barbell cycling workout with the emphasis on staying consistent and finding a rhythm and pattern to the cycling components. We are looking for each movement to be able to be done unbroken, but possibly being strategic about breaks can help you get a better result here by allowing for less rest between movements.