Workout of the Day

02.09.25

Due to weather, Classes Cancelled

02.08.25

12 rounds : alternating movements

12 cal bike
24 air squats
48 double unders

immediately into…..

2 rounds : split in half

120 double unders
60 cal bike
30 squat cleans (155/105)

02.07.25

LEVEL UP week 5 day 5

3 sets :

10 kb gorilla rows (10 each arm)
15 resistance band pull ups (or ring rows)
20 kb crush curls

5 rounds : e6mom

40/35 cal row
20 burpees to target

02.06.25

LEVEL UP week 5 day 4

PUSH

4 x 5 : bench press @ 6/10 rpe
2 x 15 : double db push press @ 6/10 rpe
- pause @ top, must be completed unbroken

3 rounds : e2mom

20/18 cal ski
15 high box jumps (30/24)
10 devils press (50/35)

02.05.24

LEVEL UP week 4 day 4

PULL

2 x 10 rdl (light)
2 x 3 : tempo deadlift (3/1/3) @ 50%
3 x 10 deadlift @ 60 %

for time (18-min)

21- 18 – 15 – 12 – 9 – 6 – 3

kb swings (24/16)
air squats
sit ups

*air squat to loosen the legs up*

02.04.25

LEVEL UP week 5 day 2

SQUAT

2 x 5 : pause back squat (light use as warm up)
4 sets @ 60%
- 1 tempo back squat 3/2/1
- 1 pause back squat (2 second pause)
- 2 back squats
1 set max reps @ 60%
- goal 15+ reps

4 rounds (26-min)

25/20 cal bike
25 heavy wall balls (30/20)

rest 2-min

*cap bike at 2:30, but push the pace.

go for big sets on the wall ball, with goal to complete in under 3 sets*

02.03.25

LEVEL UP week 5 day 1

OLY

2 sets (light, use to warm up)

1 muscle snatch (floor)
1 high hang power snatch (hip)
1 ohs

4 sets : @ 6/10 rpe

1 power snatch + 1 hang squat snatch

2 sets

1 squat snatch @ 7/10 rpe

4 sets : @ 6/10 rpe

1 liftoff (knee) + clean (knee)
1 clean (floor)

6-min amrap

4 power snatch (95/65)
8 bar facing burpees

02.02.25

HYROX Workout

4 rounds : e3mom

60 double unders + 30 kb swings
500m ski/row
40 sit ups
30 kb deadlifts + 15 burpees

02.01.25

for time (35-min)

60 – 40 – 20

cal bike
t2b
shoulder to overhead

men (95, 135, 155)
women (65, 95, 105)

01.31.25

LEVEL UP week 4 day 5

CARDIO/ACCESSORY

3 sets :

10 db alternating arm press
15 ring push ups
20 standing db kickbacks

4 rounds : e4mom

40/35 cal ski/row/bike
2 rounds “cindy”
- 5 pull ups
- 10 push ups
- 15 air squats

01.30.25

LEVEL UP week 4 day 4

PULL

2 x 10 rdl (light)
3 x 10 deadlift @ 8/10 rpe

for time (18-min)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 : deadlift (225/155)

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 : high box jumps (30/24)

01.29.25

LEVEL UP week 4 day 3