Thursday, June 20th, 2019


With Mini band

10 ea glute kick backs

10 ea lateral kicks

20 banded march

50ft banded inch worm

Coach led warm up

Banded floor stretches


3 rounds for time of:

21 Push press (115/80)

3 Legless rope climbs (mod: regular, 2x floor)

27 Front rack lunges (115/80)

Post time to comments.

Cool down

3 rounds NFT

10 Ghd banded hypers

Ski 300 slow

20 single leg glute hip drive (10ea)

Wednesday, June 19th, 2019


3 rounds

Zig zag rig

1:00 battle rope

Toe hops 50ft

Coach led warm up

Box stretches


Set rower for 4 intervals of 2 minutes of rowing and 2 minutes of "rest." During the rest periods perform,

First: Max d-ball bear hug squats (50/30)

Second: Max burpees

Third: Max d-ball Russian twists (50/30)

Fourth: Max box jump overs (24/20)

Add all reps to calories for each row and post sum to comments.



Post wod recovery

400m jog

10 min of barbell roll out mobility

Tuesday, June 18th, 2019


For 5 mins complete with PVC

10 pass throughs

5 overhead squats

10 around the worlds

50ft Samson stretch (w/pvc)

Coach led warm up

Crossover symmetry - Iron scap


3 rounds for time of:

21 power Snatches (115/75)

27 L Pull-ups (mod: strict,banded strict, barbell row)

27 weighted sit-ups (50/30)

Post time to comments

Friday, June 14th, 2019


Saturday: open gym at 11:00-12:30

Sunday: class at 10:00am



3 steady rounds

10 Russian twist (w/slam ball)

10 Hollow to Superman

10 Jump squats

Coach led warm up

Lacrosse ball mobility


30-25-20-15-10 reps for time of:

Toes to bar (mod: knees to chest or floor)

25ft handstand walk ( mod: 15 sh. Touch, 3x box 360s, bear crawl)

Slam ball (30/20)

Post time to comments

Tuesday, June 11th, 2019

Coach led warm up

Mini band warm up


15 min to find:

1 rep max Front squat

1min rest then,


1000m row for time

1min rest then,


8 min amrap of:

10 ring pushups

20 Double unders (mod: singles)

* add 2 reps to pushups and 10 reps to double unders ea. round

Monday, June 10th, 2019


2 steady rounds

10 scap pulls

50ft Samson

50ft jumping jack

10 hanging knee raise

Coach led warm up

Crossover symmetry - plyo



For time:

50 L-Pull-ups (mod: strict, banded, ring row, or jumping)

50 Power cleans (135/95)

50 L-Pull-ups

Post time to comments.

Extra credit

Alt Emom for 10 min of:

3 ea arm bottoms up KB press

Run100m + 40 mountain climbers

Saturday, June 8th, 2019

Coach led warm up

Foam roll

Game of the day

“Medball Tic tac toe”

Strength day

Find 1 RM Deadlift


Work up to heavy as possible in 5 sets 100 ft sled pull


8 min amrap of:

4 stone to shoulders (hap)

100ft farmers carry (hap)

Post 1RM, sled weight, and rounds to comments

Friday, June 7th, 2019

Coach led warm up

Running stretches and warm up



For time:

1 mile Run

25 Bar muscle ups ( mod: banded, jumping, c2b or strict pull-ups )

50 Handstand push ups (mod: abmat, box, or hrpu to wallwalk)

100 Wallball shots (20/14)(10/9)

1 mile Run

(Challenge: 20/15 vest)

Post time to comments

Thursday, June 6th, 2019


Lacrosse ball (shoulders, elbows, forearms, knees)

Coach led warm up

Banded floor mobility


For time:

50 Ring dips

50 Squat cleans (115/80)

50 Ring dips

Post time to comments

Post wod recovery

Bike 2k (slow)

5 min on barbell rollout mobility

Wednesday, June 5th, 2019


Jog 400m

50ft lateral stretch

15 pike to cobra

50ft Spider-Man stretch

30 slow mtn climber

Coach led warm up

Banded mobility


Alt tabata for 8 min of:

Alt. toe touches

Bird dog plank holds (switch arm/leg every round)


In front of a clock set for 15 minutes:

1 minute of  Dumbbell goblet squats (50/45)

2 minutes of Double-unders (mod: heavy singles)

3 minutes of Dumbbell Push press (50/35)

4 minutes of supine ring rows

5 minutes of Burpee box step ups (50/35)

Post number for each exercise and total reps for 15 minutes to comments

Tuesday, June 4th, 2019

Coach led warm up

Mini band warm up


For time:

Row 500 meters

50 Wallball sit ups (20/14)

Row 1,000 meters

30 Wallball sit ups

Row 2,000 meters

20 Wallball situps

Post time to comments.

Post wod strength/power

Alternating Emom for 8 min of:

3 front squats (75-80% of 1rm)

2 attempts at long jump

Post longest jump

Monday, June 3rd, 2019

Coach led warm up

Lacrosse ball mobility


"Cindy XXX"

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Post reps completed to comments

Post wod recovery

Bike 5k (easy pace)