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Wednesday August 27th, 2025
Classes: 6am & 5:30pm Only A. Warmup B. For Time: 21-15-9CTB pull-ups. Sub reg pull-upsBox jumps 24/20Cal ski C. Every 4 min for 20 min:12 Floor windshield wipers12 Bulletproof Core 12 Plank pull-ups4 barbell rollouts
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Tuesday, August 26th, 2025
Classes: 6am & 5:30pm Only A. Warmup2 rounds:Bike 5 cal12 hang clean and jerk12 ohs. Empty bar on both B. Every 5 min for 20 min (4 rounds):400m Run or 500/425m Row or 30/24 cal bike C. EMOM for 10 min:2 snatch balances D. EMOM 10 min:2 hang squat snatches*work technique, stay light if needed…
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Monday, August 25th, 2025
Classes: 4:15pm & 5:30pm Only A. Warmup B1. Power Clean Every 90 seconds @ 6 Sets2 Clean Pulls 1 Power Clean-rest :15-B2. Every minute on the minute, until failure1 power clean2 power cleans3 power cleans …etc – 75% of 1RMcontinue this sequence until you are no longer able to complete the cleans within the minute…
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Friday August 22nd
Classes: 6am & 5:30pm ** SATURDAY IS SWIM WORKOUT ** B. Take 15:00 to Establish Heaviest Front SquatIdeal build5 Reps @ 50-60%3 reps @ 65-70%2 Reps @ 75%1 Rep @ 80% and continue to build until 1RM C. 10 Rounds for Time9 Thrusters 95/65lb30 Double Unders OR 15 Box jumps
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Thursday August 21st
Classes: 6am & 5:30pm ** SATURDAY IS SWIM WORKOUT ** A. Coach led Warmup B. Every 0:90 x 10 Sets3 Deadlifts @ 70%+. And 4 Box Jumps C. LETS PEDAL!!! Guys one distance, Ladies another. Every so often maybe we do push-ups, kb swings, or maybe air squats. D. Optional AccessoriesFor Quality3 Supersets10-12 Ring Push-Ups*16-20…
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Wednesday August 20th
Classes 6am & 5:30pm “Partner Workout”Part A 12-9-6Power Snatches 135/95lbBar Muscle UpsRest 3:00 minutesPart B 21-15-9Power Snatches 85/55lbChest to Bar Pull-Ups Every 5:00 x 5 Sets (or time remaining)2 “Wall Walk Complex”8 Strict Toe to Bar15 second Tuck L-Hang8 “Shoot Through Complex” “Wall Walk Complex” = 1 Wall Walk + 15 second Nose to Wall…
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Tuesday August 19th
Classes 6am & 5:30pm A. Coach Led Warmup B. Clean & Jerk ComplexEvery 3:00 minutes x 5 Sets3 Hang Squat Cleans + 1 JerkStarting @ 70% of 1RM Clean and Jerk and building to a heavy for the day C. 10 Rounds3 Clean and Jerk 135/95lb3 Bar Facing Burpees D. For Quality 3 Sets::30 second…
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Monday August 18th
Classes: 4:15pm & 5:30pm A. Coach Led Warmup B. Every 2:00 x 3 Sets3 Strict Press, Starting @ 75% up to a 3RM Every 2:00 x 3 Sets3 Push Press, Picking up where you left off building C. 21 min tapoutFor Time:800m run then:6 rounds of:9/6 strict pullups. scale to 4-6 reps. no kipping9 deadlifts…
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Saturday August 16th
Classes: 8:30 am ONLY A. Coach Led Warmup B. Bench press 5-5-3-3-3-1-1-1-1 reps C. For Time (With a Partner)60 Russian KB Swings 45-55/25-3560 Burpees60 Russian KB Swings60 KB Box Step-overs60 Russian KB Swings60 Burpee to KB Box Step-overs60 Russian KB Swings Rest 4 min then for time:Row 500mSki 500mBike 30/24 cal. racing partner, not partner…
