Friday, October 19th, 2018



Coach led warm up: 




10 min for each movement... 

Snatch: Work up to a heavy single for the day

Clean and jerk: Work up to a heavy single for the day

Front Squat: Work up to a heavy single for the day


 Post best lift on ea movement to comments.  

Wednesday, October 17th, 2018


Ski 500m

50ft Samson stretch

50ft Spider-Man/woman

50ft inchworm to cobra

Coach led warm up

Mini band warm up

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans

Women: 14-lb. ball, 75-lb. deadlifts and cleans

Post total reps completed to comments.

Extra credit

Emom for 10 mins of

5 ring dips

20 mtn climbers

Thursday, October 11th, 2018


50’ forward jumping jacks

50’ backward jumping jacks

100’ lateral mini band walk (50’ ea)

50’ duck walk

50’ toe hops

Coach led warm up:

Floor Stretching 


5 2-minute rounds of:

10 thrusters

200-m row

Max-rep thrusters

Rest 3 minutes between rounds.

Men: 95 lb.

Women 65 lb.

Post number of thrusters completed after the row each round to comments.

Wednesday, October 10th, 2018



LAX ball 

Coach led warm up:

Crossover Symmetry - Iron Scap


Complete as many rounds as possible in 10 minutes of:

15 toes-to-bars (mod: knees to chest)

50-ft. handstand walk (mod: 5 x 6’ handstand walk to wall, 30 handstand shoulder touch, 50’ bear crawl)

Post time to comments.

Extra Credit:

1000m ski erg

Monday, October 8th, 2018


4 rounds

:30 bike  

:30 mt climbers  


Coach led warm up: 

banded floor mobility 



2 rounds for time of:

50 GHD sit-ups or Weighted sit-ups, 30/20
60 hip extensions or good-mornings, 45/35 
70 alternating single-leg squats (mod: banded, post, box)

Post time to comments.

Saturday, October 6th, 2018

  No pilates today 



Shoot some hoops 

Coach led warm up

Crossover symmetry: plyo

Game of the day




Complete as many rounds as possible in 28 minutes of:

9 overhead squats

1 legless rope climb from seated

12 bench presses or floor press

Men: 115-lb. OHS and bench, 15-ft. rope

Women: 75-lb. OHS and bench, 15-ft. rope

Post rounds completed to comments.

Wednesday, October 3rd, 2018

Coach led warm up

Banded mobility



Every minute on the minute for 30 minutes perform:

5 pull-ups

10 push-ups

15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes.

Post results to comments.

Monday, October 1st, 2018


Amrap for 5 min of

50ft Bear crawl

10 Jumping squats

50ft toe hops

10 plank push ups (forearm to straight arm)

Coach led warm up

Banded floor stretches


5 rounds for time and weight of

3 sumo deadlift (add weight each round, HAP)

15 Bar facing burpee

30 ring knees to chest

Post weights and time