4/21-4/27 Monday – Sunday

4/21 Monday: EMOM for 12 Min (*Choose a challenging load, but that you can execute with perfect technique) 1 Power Clean 1 Front Squat 1 Push Jerk Rest, then… 100 Wall Balls 20/14# *Every time you break a set, run 400M 4/22 Tuesday: 10 Rounds: 10 Sec Handstand Holds 10 Air Squats 4/23 Wednesday: Strength: […]

4/14-4/20 Monday – Friday

Monday 4/14: 800M Run 50 Air-Squats 40 Ring Dips or Tricep Dips on Bench 30 Hang Power Cleans 115/85 20 Push-Jerks 115/85 (shoulder to overhead) 10 Handstand Push-Ups 800M Run Tuesday 4/15: 3 Rounds Row 800 Meter 30 Lunges (add wt if possible) 30 Situps Wednesday: 4/16: Front Squat: 3-3-3-3-3 2 Rounds: AMRAP 6 Minutes: […]

3/31-4/13 2 Weeks Workouts

I will be on vacation this week Tuesday April 1-8th.  Wednesday 4/2 10am class  is cancelled but come 5:45pm! Gretchen, Cameron and Allie  will cover until I return.   Be safe and have a fun week.  -Robbie 3/31 Monday (Robbie) Strength: Back Squat: 3-3-3-3-3 WOD: 5 Rounds 5 Power Clean 185/115 30Double Unders Cash Out: Back Rack Lunges, […]

3/24-3/30 Mon – Sunday

Monday 3/24: Strength: Find your 2 RM Thruster Start and End with 400 Meter Run 15-12-9-6-3 Thruster 105/75 Double Unders (multiple x 3…45, 36, 27, 18, 9) Cash Out: 2 Min. Plank Tuesday 3/25: 10, 9, 8,7,6, 5, 4, 3, 2, 1 Burpees V-ups or sit ups Air Squats Wednesday 3/26: 3 Overhead Squat 135/95 […]

3/17-3/23 Monday – Sunday

3/17 Monday: Back Squat: 3-3-3-3-3 10,9,8…1 Bumper Plate Burpees 45/35 Box Jumps 30/24 Cash Out: 15 x 3 GHD Sit ups & Low Back Extensions (add wt if possible) 3/18 Tuesday: 2 Rounds Row 1000 Meter 50 DB Thrusters 30 Sit Ups (add wt if possible) Rest as needed after 1st round   3/19 Wednesday: […]

3/10-3/16 Monday – Sunday

3/10 Monday: Deadlift: 3-3-3-3-3 3 Minute AMRAP 5 Power clean 135/95 5 Pull-Ups 2 Minute Rest 3 Minute AMRAP 5 Power Clean 115/75 5 Pull-Ups 2 Minutes Rest 3 Minute AMRAP 5 Power Clean 95/65 5 Pull-Ups 3/11 Tuesday: 400M Run then 3 Rounds for time: 9 Goblet Squats 53/35 (hold KB in front) 12 […]

3/3-3/9 Monday-Sunday

Monday 3/3: Deadhang or weighted Pullups: 3 attempts of max effort “14.1″ 10 Min AMRAP 30 Double Unders 15 Power Snatch (or GTO) Tuesday 3/4: 4 Rounds Row 400 Meter 15 Low Back Extensions 15 GHD Sit ups (or decline bench or ab mat) add wt to your GHD if possible Wednesday 3/5: Front Squat: […]

2/24-3/2 Monday-Sunday

Monday: Back Squat: 5-5-5 OR 3-3-3-3-3 “Elizabeth: 21-15-9 Squat Cleans 135/95 Ring Dips Tuesday: Row or Run 400 Meter for time Rest = time x 4 Wednesday: Deadlift: 3-3-3 OR (1 time 15-20 Reps) 10-9-8…1 Double Unders (multiple by 3, (30, 27, 24…3) Pistol Squats (10 ea leg (20 total), 9 ea lef (18 total)… […]

2/10-2/23 Mon- Sunday for 2 weeks!

I will be on vacation this week Tuesday 11-18th.  Wednesday 2/12 10am class has NO coach so class is cancelled, I’ve posted workouts you can do on your own.  Gretchen will cover Wed & Thurs nights and next Monday.  Allie will cover Sat morning. Be safe and have a fun week.  -Robbie 2/10 Monday Strength: […]

2/3-2/9 Monday – Sunday

2/3 Monday: Shoulder Press: 2-2-2-2-2 Run 400 Meters EACH round 21-15-9 Front Rack Lunges 135/95 Pullups 2/4 Tuesday: Row 1000 Meters 50 Med Ball Cleans 2/5 Wednesday: 10 Min EMOM 10 KB Swings 7 Tall Box Jumps Rest, then: 10,9,8…1 Snatch Double Unders (multiply x 3) 2/6 Thursday: “Tabata This” PushUps Air Squats Deadlifts (135/95) […]

Three Day Pass