Daily Workouts
"Jackie"
For Time
1000m Row
50 Thrusters (45/35 lb)
30 Pull-ups
Deadlift
5 x 5
Strict Toes to Bar
5 x 5
With a Partner:
800m Farmer's Carry*
*Choose a weight of Kettlebells or Dumbbells that are challenging to carry for 100 meters. Maintain organized posture and walk with a purpose. Goal today is not speed; the longer it takes, the more grip strength we get to train!
32:00 EMOM
A. :40 Bike
B. 12 Push-ups
C. :40 Row
D. 6 D-ball Cleans
For Time:
10-20-30 Reps of:
Toes to bar
DB Hang Snatch (50/35)
Run 800m after each round
15:00 AMRAP
5 Strict Pull-ups
10 Box Jumps
15 Calorie Bike
"Strict Diane"
21-15-9 Reps for time
Deadlifts (225/155)
Strict Handstand Push-ups
4 Rounds for time:
100m Lunge
400m Run
*Classes will warm up with a jog from the gym up to the track on the corner of Reserve St. and Mill Plain.
1. 5 Sets
2 Rope Climbs
5 Thrusters (build to heavy set of 5)
2. On a 6:00 clock,
Row 1000m
Complete as many wall balls as possible in remaining time
1. 5 Sets for Quality:
1 Push Press +
1 Push Jerk +
1 Split Jerk
2. Every 3:00 x 5 Sets:
:30 Plank
400m Run
Max Burpee Box Jumps in remaining time
Complete on a running clock: 5 3-minute rounds with no rest between rounds.
Partner Workout
3 Rounds for reps:
1:00 Deadlifts (245/165)
2:00 Wall Balls (30/20)
3:00 Row for Calories
Score is total reps completed. One works, one rests.
5 Sets:
10/10 Bulgarian Split Squats
:30 L-Sit Leg Lifts
5 Sets:
10 DB Bench Press
10/10 DB Flat Bench Rows
1. 8:00 EMOM
2 Power Snatches (build)
2. "Ingrid"
10 Rounds for Time
3 Snatches (135/95 lb)
3 Bar-Facing Burpees
1. Back Squat
8 x 3 @ 80% 1RM
-Complete each set on a 2:00 Timer
2. 12:00 AMRAP
20/15 Calorie Echo Bike
20 Air Squats
6:00 AMRAP
5 Wall Walks
50 Double-unders
6:00 REST
6:00 AMRAP
5 Strict Pull-ups
10 Russian KB Swings (70/53)
32:00 EMOM
A. 15/12 Calorie Bike
B. 15 Wall balls
C. 15/12 Calorie Row
D. 6 D-ball cleans (100/70)
*Adjust calories/reps/load to be done with the work in no longer than :45 each minute.
For Time:
21-15-9 reps of:
Burpees
Shoulder to overhead (115/80)
Toes to bar
Run 800m after each round
1. 5 Sets on a 4:00 Timer:
5 Deadlifts (build)
15/12 Calorie Echo Bike Sprint
2. 5:00 EMOM
:20 Hollow Rock/hold
1. Front Squat
3 x 5
2. 10:00 AMRAP
10 Squat Cleans (135/95)
20 Pull-ups (C2B)
50 Double-unders
42-30-18 Reps For Time
Calorie Row
DB Hang Snatch
At-home workout option
2 Rounds:
75 Sit-ups
100m Lunge
32:00 EMOM
A. 15/12 Calorie Bike
B. 15 Wall balls
C. 15/12 Calorie Row
D. 6 D-ball cleans (100/70)
*Adjust calories/reps/load to be done with the work in no longer than :45 each minute.
4 Rounds for time
10 DB Push Press (50/35s)
20 Sit-Ups
400m Row
1. 5 Sets Not For Time
10/10 Single Leg Deadlifts
50 Double-Unders
2. 4:00-
2:00 Plank
Max Calorie Ski
"Hotshots 19"
Six rounds for time of:
30 Squats
19 Power cleans (135/95)
7 Strict Pull-ups
400m Run