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Upcoming Week’s Programming

MONDAY

 

Strength

 

Find a heavy 2 rep Overhead Squat

 

“Karandy”

For Time
75 Power Snatches
150 Wallballs

*Partition However You’d Like

Time Cap: 18 Minutes

FX: 65/45

RX: 75/55

 

AFTER CLASS

ASSULT BIKE CONDITIONING
3 Sets For Calories:
3:00 Work
1:30 Work
0:45 Work
0:15 Work

 

Rest 1:30 after each interval

 

 

TUESDAY

“NICLOVIS”

On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups

RX+: Muscle ups
*Score = Total Burpee Pull-Ups

AFTER CLASS
3-4 Sets of 8-12 Reps:
A. Barbell Row
B. Overhead Walking Lunge (8-12 Reps Total)
C. GHD Back Extensions

 

 

WEDNESDAY

“Bend don’t break”

5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps 24/20
10 Deadlifts (225/155)

*Score = Time it takes to complete the workout

FX: 155/105, 20/18

RX: 225/155, 24/20

 

AFTER CLASS
100 Banded Tricep Extensions
*Every Break: complete 10 close grip push-ups

3 X 10 Ring Rows

 

 

THURSDAY

 

Push Press

Build to a Heavy Set of 2 Push Press

*Score = Heaviest load used for a set of 2


“Snap, Crackle, Pop”

On the 3:00 x 8 Rounds:
200 meter run
30 Double Unders
10 Push Press (95/65)

*Score = Slowest round

 FX: 40 singles,65/45

RX: 95/65

AFTER CLASS

For Time:
10 Rope Climbs (15-ft.)

 

FRIDAY

AMRAP 30:
3 Rounds of “The Chief”
Max Calorie Row

* One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief”

[1 Round of “The Chief”]:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

*Score = Total Calories
FX 95/65

AFTERCLASS

Midline Work
5 Sets x AMRAP 2:
1 Minute Front Rack Hold (135/95)
1 Minute Max Toes to Bar

Rest 1 Minute