Month: November 2025

Workout of the Day

AMRAP in 10 minutes
calories on the rower*
*E2MOM 20 wall ball shots

rest 2 minutes

AMRAP in 10 minutes
air assault bike calories *
*E2MOM 5 power snatches

You’ll have two scores for today’s workout; your total calories rowed at the end of workout 1 and your total calories on the bike at the end of workout 2. The order of the workouts can be switched in order to share machines in a bigger class. There are 3 suggested rep schemes for wall ball shots. You’ll want to be able to get those reps done in under a minute each round. Choose a weight for the snatches that has you working in mostly singles or sets of 2 or 3 at the most.

standard: 15 wall balls 14/10 lb., 95/65 b.
rx: 20 wall balls 20/14 lb., 135/95 lb.
sport: 25 wall balls 20/14 lb., 155/105 lb.

Skill

Front Squat
2-2-2-2-2

Work up in weight for a heavy double for the day or choose one weight and carry it across for five sets. If you did this strength work two weeks ago you should have a pretty good idea what weight to shoot for. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
3 burpees
5 hang power cleans
15 double unders

Choose a weight for your hang power cleans that keeps the sets of 5 mostly unbroken throughout the workout. Double unders can be scaled by volume if needed or completed as singles with a regular or drag rope.

standard: 95/65 lb.
rx: 115/85 lb.
sport: 135/95 lb.

Skill

Deadlift
2-2-2-2-2

Work up to a heavy double for the day. If you did this two weeks ago you should have an idea of what weight to shoot for. Focus on maintaining a neutral spine by bracing your core on every rep. The final sets should be challenging but achievable without technical breakdown. Rest 2 to 3 minutes between sets.

Workout of the Day

AMRAP in 15 Minutes
15 pull-ups
30 box step ups
45 sit-ups

Find a scaling option for pull-ups today that allows you to keep moving throughout the workout. The step ups and sit-ups will be a little easier to maintain a consistent pace. If needed decrease the height of your box for the step ups.

standard: 20/12″
rx: 24/20″
sport: 24/20″, chest to bar pull-ups

Skill

Every 45 seconds for 12 rounds
1 squat clean

Choose one weight for today’s skill work or choose to build and add weight as you go. Focus on a slow controlled pull from the floor before meeting the bar and traveling all the way down into a squat. Keep your chest and elbows high as you drive up out of your squat to complete the lift.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10…
alternating dumbbell snatch
front squat

You’ll need a dumbbell and a barbell for today’s workout. The squat is meant to be fairly light so plan to be able to do unbroken sets up through the round of eight or ten with the weight you choose.

standard: 35/20 lb, 75/55 lb
rx: 50/35 lb, 95/65 lb
sport: 65/45 lb, 135/95 lb

Skill

two rounds of tabata alternating between
double unders or crossovers
and
plank hold

The tabata interval is 8 rounds of 20 seconds of work and 10 seconds of rest. Today we will work through 2 tabata rounds for 16 total intervals. For the first skill you can choose your preferred jump rope skill between double unders or crossovers. If neither one is happening for you feel free to stick with singles. You will work back and forth between your jump rope and a plank hold until you’ve completed 8 rounds of each skill.

Workout of the Day

Classes at 6AM, 9AM and 12PM for Veteran’s Day. No evening classes.

AMRAP in 20 minutes
4 burpee box jumps
7 push-ups
10 OH walking lunge steps w/plate

You’ll need a box and a weight plate for todays workout. Break up the push-ups as needed and try to keep moving at a consistent pace for the full 20 minutes.

standard: 15/10 lb., step ups 20/20″
rx: 35/25 lb, 24/20″
sport: 45/35 lb., 24/20″

Skill

strict pull-ups
7 sets of 5

This skill work can be scaled up or down to fit your current strength level. Use a band or add weight to your body if you can do so while sticking with sets of 5. Whatever you choose focus on full range of motion reps with a full lockout at the bottom of each rep and your chin clearing the bar at the top.

Workout of the Day

on a clock set for 12 minutes
1 minute of squat cleans
1 minute of push press
2 minutes of squat cleans
2 minutes of push press
3 minutes of squat cleans
3 minutes of push press

You’ll want to select your weight based on the push press today. Make sure you can complete multiple reps in a row with the weight you choose. Squat cleans can be done as singles or in sets based on your preference. Pace yourself so that you don’t burn out before the three minute rounds.

standard: 95/65 lb.
rx: 115/85 lb.
sport: 135/95 lb.

Workout of the Day

AMRAP in 20 minutes
2-4-6-8-10 … *
alternating devil press
weighted step over

* 200 m run after each round

Choose one dumbbell for your devil press and the step overs today. If one of the two movements is more difficult for you make sure to select your weight based on that movement. You’ll be following an ascending rep scheme going up by 2 reps each round and completing a 200 m run to complete each round.

standard: 30/20 lb., 20/20″
rx: 50/35 lb., 24/20″
sport: 65/45 lb., 24/20″

Workout of the Day

AMRAP in 20 minutes
5 front squats
40 drag rope double unders
5 front squats
400 m run

Today’s workout is a good chance to challenge yourself with the barbell. Each set is small so if you’re up for it bump up the weight a bit from what you might normally choose. Use the run as a bit of a recovery before getting into the next round.

standard: 115/85 lb.
rx: 155/105 lb.
sport: 185/125 lb.

Skill

Tabata row for calories
1 minute rest
Tabata push-ups

The Tabata interval is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. We’ll do two rounds of Tabata working at each of two stations. Do your best to maintain the same level of effort across all 8 rounds.

Workout of the Day

6 rounds of 2 minutes on 1 minute off
100m pinch plate carry
then max burpees jumping to your plate

This grip and cardio intensive workout consists of six, two minute work periods where you’ll carry two bumper plates down to the wall and back while hold the plates pinch style. When you get back put use one of your plates to knock out as any burpees as possible in your remaining time. No need to clap overhead for this one, simply jump on top of your plate and open up your hips to full extension to complete the rep. When it come to choosing your plates make sure you can make it least 50m without setting them down when fresh.

st: 15/10 lb
rx: 35/25 lb
sp: 45/35 lb

Skill

Every 30 seconds for 20 rounds:
1 Power snatch

Today’s skill is a repeat interval and includes a large number of reps of the always difficult power snatch. Practice speed under the bar and focus on an aggressive pull, explosive upward drive and ensure a stable catch position for every rep. Keep the weight light to prioritize mechanics, or build gradually only if your form remains perfect throughout the later rounds.

Workout of the Day

for time

50 crossovers
50 sit-ups
50 alternating dumbbell snatches
50 box jumps
50 alternating dumbbell snatches
50 sit-ups
50 crossovers

Spend some time practicing crossovers with your jumprope before the workout starts. If this skill still eludes you feel free to stick with singles or even double unders instead! With a high rep workout like this you’ll want to be fairly comfortable with the dumbbell and box height that you choose. Reps can always be decreased to 40 or even 30 of each movement if you are worried about the volume. You’ll have a 15 minute cap there to help you out just in case. Join us in wishing Linda a very Happy Birthday today!

20 minute cap

standard: 35/20 lb, step ups
rx: 50/35 lb., 24/20″
sport: 65/45 lb., 24/20″