Monday 3/9 "PRIMER" In 8 Minutes 3 min Row - Easy / Moderate Then 2 Rounds for Quality: 8 Glute Bridges 8 BB RDL 8 Banded Good Morning 8 Kip Swing + Hanging Knee Raise "STRENGTH" Part 1: Min-0-10 Work Up to Heavy Deadlift 10-8-6-4-2 Part 2: EMOM6 1 Heavy Deadlift "CONDITIONING" 4 Rounds for Max Reps 2:30 Work / 1 Minute Rest 35 Double Under 10 Toes to Bar 5 Hang Power Cleans (95/65) Restart each AMRAP at Double Unders Tuesday 3/10 "PRIMER" 3 Rounds for Quality: 90 Second Bik

Monday 3/2 "PRIMER" 3 Rounds Every Minute on the Minute, Alternating Between O: Rowing E: 5 No Push Up Burpees + 7 BB Shoulder Press "STRENGTH" In 12 minutes, build to a heavy: 1 Strict Press + 3 Jerks (anyway) "CONDITIONING" AMRAP 20 minutes: 1200/1000m Bike 9 Pullups / Ring Rows 12 Burpees 15 Kettlebell Swings (53/35) Partner A Completes Bike Partner B Completes Movements Switch Each Round "FINISHER" 3:00 Minutes Max Rep Partner Seated Medball Russian Twist Tuesday 3/3 "PRI

Monday 2/23 "PRIMER" 4 Rounds 30 Seconds Row 10 Seconds Rest 30 Seconds Burpees 10 Seconds Rest 30 Seconds Power Cleans 10 Second Rest "STRENGTH" EMOM 8 minutes: 2 TnG Power Cleans "CONDITIONING" In 15 minutes: 1000m Row In Time Remaining - As Many Rounds As Possible 15 Abmat Sit-ups 12 Kettlebell Swings (53/35) 9 Box Jumps (24/20) Tuesday 2/24 "PRIMER" 8 Minutes for Quality 10/7 Cal Bike 5 2-Squat Walballs 5 Push-Ups into Down Dog 10 Seated Medball Russian Twists "STRENGTH"

Monday 2/16 "PRIMER" In 6 Minutes/3 Rounds 2 Shuttle Run 5 BB RDL 1R/1L 4 Way Lunge 5 BB Good Morning 5 1 + 1/2 Pushup "STRENGTH" Every 2:00 x 5 Sets: 5 Deadlifts "CONDITIONING" AMRAP 15 minutes: 8 Shuttle Runs (d/b = 1) 12 Abmat Sit-ups 10 Burpees Tuesday 2/17 "PRIMER" 4 Rounds Tabata 20sec Work / 10sec Rest Jump Rope Lateral Box Step Overs Barbell Back Squats Kettlebell Swings "STRENGTH" In 10 minutes, build to a heavy: 3-rep Back Squat "CONDITIONING" 5 Rounds for Time: 10

Monday 2/9 "PRIMER" In 8 Minutes 3 Minute Row (build pace) 2 Rounds: 5 Kip Swings + 5 Scap Pulls 6 Hand Release Pushups 10 Air Squats 10 Single Kettlebell Deadlift "CONDITIONING" 4 Rounds: In 4 Minutes Complete: 2 Sets: 3 Bar Muscle-Ups / 5 Chest to Par Pull-ups 10 Hand Release Push Ups 15 Air Squats In Remaining Time: Max Calorie Row REST 2:00 Between Rounds "FINISHER" 3 Rounds for Quality 15 GHD Sit-ups or Weighted Abmat Sit-ups 10 Heal Elevated Kettlebell Goblet Squats *3

Monday 2/2 "PRIMER" Every Minute on the Minute for 8 Minutes: Odd: 30 Sec Bike + 30 Sec Samson Lunge Steps Even: 30 Sec Box Step Overs + 30 Sec Russian KBS "CONDITIONING" Teams of 2. AMRAP 12 minutes: (Trade Movements) 15 Box Jump Overs (24/20) 15 Kettlebell Swings (53/35) 15 Abmat Sit-Ups REST 3 minutes AMRAP 12 minutes: (Trade Reps) 50 Calorie Bike 10 x 30 Single Unders + 2 Shuttle Runs (d/b = 1) "FINISHER" 3 Rounds 21 Crush Grip Curls 12 Alternating Gorilla Rows Tuesday 2

Monday 1/26 "PRIMER" 6 Minutes Cycling Through: 2 Inchworm + 1 Pushups 5 Scap Pullups / KIP Swings 7 Plate Ground to Overhead 9 Jumping Jacks "STRENGTH" In 12 minutes: Heavy 3-rep Deadlift "CONDITIONING" 8x 20 seconds Work / 10 seconds Rest Complete all 8 sets before moving to the next mvmt. Score is total reps completed for each mvmt. Burpees Over Barbell Deadlifts @ 60% from above Abmat Sit-ups C2B Pull-ups Double Unders "FINISHER" 1600m Bike (Easy) Tuesday 1/27 "PRIMER" 3

Monday 1/19 "PRIMER" EMOM 6 minutes: O: 45sec Row E: 3 Pushup w/ Alt Shoulder Taps   + 5 Hang Power Clean + Front Squat + Press (BB) "STRENGTH" In 12 minutes: Build to a heavy 1-Rep Hang Power Clean & Jerk "CONDITIONING" "The Chief" 5 Sets: AMRAP 3 minutes: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1 Minute Between Cycles Repeat for 5 Cycles "FINISHER" 3 Rounds 10 Barbell Roll Outs 10 Weighted Glute Bridges *Same Weight Tuesday 1/20 "PRIMER" As Many Rounds As Possib

Monday 1/12 "PRIMER" 3 Rounds for Quality 200m Row 5 Pushup to Pike w/ 2x Alternating Toe Tap 5 Lateral Step Out Lunge/Lunge/Squat  5 Barbell Bench Press (Build Each Round) "STRENGTH" EMOM for 12 Minutes, Alternate Between: Min 0-1: 5 Bench Press (65-75%) Min 1-2: 8 Bent Over Rear Delt Fly + Front Raise Min 2-3: Rest "CONDITIONING" As Many Rounds as Possible In 10 Minutes 2-2-4-4-6-6-8-8.... Row Calories Burpees Over Rower "FINISHER" 2 Rounds for Quality "21" Barbell Curls 5/

Monday 1/5  "PRIMER" 3 Sets of 20sec work each movement:/ 10 Sec Rest Bike 30 Seconds  PVC Pass Throughs Reverse Samson Lunge Steps Pushup with Shoulder Taps  "STRENGTH" In 15 Minutes Complete: 4 Rounds For Quality 8 Back Rack - Step Back Lunges 8 Pendlay Row 8 Lateral Shoulder Raises "CONDITIONING" Teams of 2: Every Minute on the Minute For 5 Rounds: Min 0-1: Max Cal Bike Min 1-2: American Kettlebell Swings (53/35) Min 2-3: Burpees to Target Min 3-4: Rest *Each Partner Works

Monday 12/29 "PRIMER" 3 Rounds For Quality 250m Row 7 Lunge+Lunge+Squat 3 Inchworms with Alternating Toe Touches "STRENGTH" In 12 Minutes Complete 4 Sets: 10 Barbell Back Rack - Step Back Lunges 10 Barbell Pendlay Row *Use Same Weight For Both, Done As Super Set Rest As Needed "CONDITIONING" Every Minute on the Minute for 4 Rounds Min 0-1: Max Meter Row Min 1-2: Max Rep Hand Release Pushups Min 2-3: Max Rep Box Jump Overs (24/20) Min 3-4:  Rest  "FINISHER" Accumulate 50 Kettl

Monday 12/22 "PRIMER" In 9 Minutes 2000m Bike Then - EMOM Complete  5 Kip Swings  5 BB Front Squats + Press 5 No Pushup Burpees "STRENGTH" In 15 Minutes, Build to a heavy: 3-Rep Thruster "CONDITIONING" "Heavy Fran" 15-12-9 Thrusters (135/95) Chest to Bar Pullups or  "Light Fran" 21-15-9 Thrusters (75/55) Pullups / Ring Rows Tuesday 12/23 "PRIMER" 3 Rounds: 250m Row 7 Kettlebell Swings 7 Wallballs 7 Hanging Knee Raises 7 Box Step Overs "CONDITIONING" 12 Days of Christmas 1 Cle

Monday 12/15 "PRIMER" 8 Minutes For Quality: 2 Gym Laps (Jog) 10 Russian Kettlebell Swings 5/5 Tempo Box Step Downs 3/3 Lateral Lunge Steps "STRENGTH" In 15 Minutes Complete: 5-5-5-5-5 Deadlift "CONDITIONING" 3 Rounds for Time: 500m Row 15 Box Jump Overs (24/20) 12 Deadlifts (225/165) "FINISHER" Accumulate 50 Standing Diagonal Wood Choppers (Plate) or  50 Seated Russian Twists (Plate) *Break Up Any Way Tuesday 12/16 "PRIMER" EMOM 9 minutes alternating between Min 0-1: Bike Ca

Monday 12/8 "PRIMER" 9 Minutes Working 2 Gym Laps (Jog) 6 BB Good Mornings / RDLs 4 Samson Lunges w/ 3 Rep Pulse 2 Pause Arch / Pause Hollow Kips (2sec) "STRENGTH/SKILL" EMOM for 4 Rounds for Quality Minute 0-1: 5 Deadlift (build slightly each round) Minute 1-2: 30 Second Handstand Hold Minute 2-3: 10 Alternating Curtsy/Step Back Lunges Minute 3-4: 30 Second Plank Hold "CONDITIONING" As Many Rounds As Possible In 9 Minutes 9 Handstand Push-ups 9 Deadlift (185/125) 9 Pull-up "

Monday 12/1 "PRIMER" 4 Rounds for Quality 1 Minute Build Up Row 10 Alternating Punter Kicks 8 Alternating Step Overs 6 Scap Pullup + Knee Raise "CONDITIONING" Open 12.3 (Solo or Teams of 2 trading reps) AMRAP 18 minutes: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes to Bar REST 5:00 3 Sets: 500m Row REST 2:00 Tuesday 12/2 "PRIMER" AMRAP 7 Bike 30 Seconds 3 Barbell Thruster 20 Single Unders 3 Kip Swings "STRENGTH" EMOM 8 minutes: O: 3 Front Squats (building sets) (from fl

Weekly Schedule: Mon. + Tues.: Normal Schedule Wednesday: Last Class Noon Thursday: Closed Friday: 9am Only Saturday: Normal Schedule Monday 11/24 "PRIMER" 3 Sets of :20 work each movement:/ 10 Seconds Rest Toe Touch Jumping Jacks 2 Squat Wall Balls Reverse Lunge Steps Pushup to Pike "STRENGTH" In 25 minutes: Find a new 1RM or 3RM Back Squat Shoulder Press 50% x 5 60% x 3 70% x 2 75% x 1 80% x 1 85% x 1 "CONDITIONING" AMRAP 9 minutes: 250m/200m Row 10 Wall Balls (20/14) 5 Bur

Monday 11/17 "PRIMER" EMOM 6 minutes: O: :45 Max Calorie Row E: 3 Burpees Over Rower + 5 Hang Power Clean + Front Squat + Press (45/35) "STRENGTH" Shoulder Press Every 2:15 x 7 Sets: 1 x 1 @ 70% 1 x 1 @ 78% 4 x 3 @ 83% 1 x 3+ @ 83% "CONDITIONING" 3 Rounds 3 Minutes of Work / 1 Minute of Rest: 1-1-2-2-3-3-4-4-5-5... Burpee Box Jump Over Hang Power Clean (135/95) *Start each round where you left off Tuesday 11/18 "PRIMER" AMRAP 4 minutes 2 x 120ft. Shuttle Sprints 10 Air Squats

Monday 11/10 "STRENGTH" Back Squat Every 2:15 x 7 Sets: 6 x 3 @ 75% 1 x 3+ @ 75% "CONDITIONING" 4 Sets: 15 Wall Balls (20/14) 15 KBS (53/35) 15 Box Jumps w/ SD (24/20) 60 Double Unders 15 Burpees 15 Hang Power Snatches (75/55) REST 3:00 between sets *SCORE IS SLOWEST SET* Tuesday 11/11 "STRENGTH" Shoulder Press Every 2:15 x 7 Sets: 6 x 3 @ 75% 1 x 3+ @ 75% "CONDITIONING" Each For Time 1000m Row 1 Round of Cindy REST 3:00 750m Row 2 Rounds of Cindy REST 2:00 500m Row 3 Rounds

Monday 11/3 "PRIMER" AMRAP 5 minutes 7 Pass Throughs 7 Ring Rows 7 Plate Front Squats (pick load) 7 Plate Sit-ups "STRENGTH" Shoulder Press Every 1:30 x 3 Sets: 1 x 5 @ 40% 1 x 5 @ 50% 1 x 5 @ 60% "CONDITIONING" Teams of 2. Trade Reps. 4 Sets: AMRAP 5 minutes: 500m Row: with time remaining, AMRAP: 45 Double Unders 35 Wall Balls (20/14) 25 Kettlebell Swings (53/35) REST 2:00 between sets Tuesday 11/4 "PRIMER" "PRIMER" AMRAP 7 minutes 7 Bike Cals 60ft. High Knees 7 Push-ups 60

Monday 10/27 "STRENGTH" Back Squat Every 2:30 x 6 Sets: 1 x 5 @ 50% 1 x 3 @ 60% 1 x 2 @ 70% 1 x 1 @ 75% 1 x 1 @ 80% 1 x 5+ @ 85% "CONDITIONING" 4 Sets: 1:30 Max Meter Bike REST :30 1:30 Max Rounds of 3 Burpees + 10 Sit-ups REST :30 Tuesday 10/28 "STRENGTH" Shoulder Press Every 2:30 x 6 Sets: 1 x 5 @ 50% 1 x 3 @ 60% 1 x 2 @ 70% 1 x 1 @ 75% 1 x 1 @ 80% 1 x 5+ @ 85% "CONDITIONING" AMRAP 11 minutes: 3-6-9-12...etc. Alternating Dumbbell Snatch (50/35) Toes to Bar After each round*