Month: January 2026

Skill

EMOM for 10 minutes
1 push press + 1 split jerk

This two-rep barbell complex has working on core to extremity power transfer with the push press and coupled with the footwork and precision with the split jerk. You can choose to start light and build in weight over the ten minutes or find a moderate load to focus on technique across all sets. Make sure you re-stabilize your feet and midline before dropping the bar or re-racking.

Workout of the Day

5 rounds of
3 minutes on 1 minute off

9 sit-ups
6 box jumps
3 push-ups

You’ll have five opportunities to work hard for three minutes with a short break built in between rounds. Since the rep counts are low, you will be transitioning between movements frequently, so try to keep those transitions tight. Aim for a consistent pace where your score in the first round is similar to your score in the fifth round. Restart with nine sit-ups at the beginning of each three minute interval. In the end, your score will be the total number of rounds you completed plus any additional reps in any incomplete rounds.

standard: step-ups
rx: 24/20″
sport: 24/20″

Skill

EMOM for 10 minutes
10 double unders
2 power snatches

Focus on getting in some good double under practice today along with some most likely fairly light snatches. You can treat the two reps as singles or touch and go depending on your preference. Don’t spend more than 20 seconds with your jumprope each minute.

Workout of the Day

AMRAP in 12 minutes
12 alternating DB snatches
6 left leg step-ups with dumbbell
6 right leg step ups with dumbbell

You’ll be using your dumbbell for pretty much the whole workout today so choose your weight wisely! If needed you can leave the weight out of the step ups and just stick with bodyweight. Since you’ll be completing 6 reps in a row on each side you can leave one foot on the box for all six reps rather than stepping all the way down each time.

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

Skill

EMOM for 10 minutes
[odd] 30 seconds of air assault bike for calories
[even] 30 seconds of push-ups

You’ll be working for 30 seconds of each minute alternating between assault bike calories and push-ups. Do your best to choose a pace on the bike and difficulty level on the push-ups that the work feels hard but close to sustainable.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 …
front squat
hang power clean

Your barbell should be fairly light today. You’ll want to be able to get through the first several rounds with unbroken sets of each movement. If you think about it try to be ready for a set of front squats after your last hang power clean of the prior round. This may take some planning but it will pay off when you don’t have to do a bunch of extra power cleans.

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

Skill

EMOM for 10 minutes
4 lateral burpees
then
1 power clean

You can choose to build up in weight over the ten minutes today or choose one weight for all ten lifts. Make sure you have enough time in each minute for the four burpees and a quick reset before your power clean.

Workout of the Day

AMRAP in 10 minutes
5 toes to bar
10 KB swings

Spend some time going over toes to bar before the workout starts. This can be a tricky skill and you’ll want to find a scaling option that works for you. If hanging from the bar is out of the question consider five to ten v-ups or sit-ups.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg

Workout of the Day

10 rounds of 2 minutes on 1 minute off
30 double unders
max reps alternating devil press

Spend some time going over double under technique before the workout starts today. Each interval will start with a set of double unders so you’ll want a plan going into it. Spend up to 45 seconds with your jump rope each round. You can plan for a smaller number of double unders or a mix of singles with some good attempts sprinkled in. Your score today will be your total devil press reps after 10 rounds

standard: 30/20 lb.
rx: 50/35 lb.
sport: 65/45 lb., 45 double unders

STRENGTH

5-7 sets not for time
10 goblet squats AHAP (as heavy as possible)
immediately into 8 reverse elevated lunge steps on each leg
immediately into 6 one legged box step ups on each leg
rest 2-3 minutes between sets

[accessory]
3-5 sets not for time
max set of push ups
max set of empty barbell curls 45/35 lb.
max set of push ups
rest 2-3 minutes between each set

Workout of the Day

20 rounds of 45 seconds on 45 seconds off
2 deadlifts
then max assault bike calories

Today is a great day to get some heavy weight on the bar. You’ll start with two heavy deadlifts before moving on to your bike for max calories. Push the pace there if you can and do your best to recover before the next round!

standard: 155/105 lb.
rx: 225/155 lb.
sport: 275/185 lb.

SWEAT

AMRAP in 10 minutes
3 shuttle runs
30 russian twists
-rest 2 minutes –
AMRAP in 10 minutes
10 wall balls
10 medball sit ups + toss
-rest 2 minutes –
AMRAP in 10 minutes
12/9 calories on the rower
6 burpees over the rower

Welcome to our very first sweat class! We’ve got 3 AMRAP’s on the menu today! If we have a big class we’ll switch up the order for some and split up into 3 groups to make our way through each workout. Hope to see you! Come get sweaty with us!

standard: 10 lb. plate, 12/10 lb. ball
rx: 25/15 lb. plate, 20/14 lb. ball
sport: 35/25 lb. plate, 30/20 lb. ball

Skill

front squat
4-4-4-4-4

Work up to a heavy set of 4 today or choose one weight and carry it across for all five sets. Focus on an upright torso as you drive up out of each squat.

Workout of the Day

AMRAP in 15 minutes
15 box jumps
10 hang power cleans
5 strict press

The weight on your barbell should be decided by the strict press today. You’ll want to start with something you can complete the five press reps unbroken with when you start the workout. If a 24 or 20 inch box jump is too high consider a shorter box or stack of plates to jump to.

standard: 75/55 lb., 20/20″
rx: 95/65 lb., 24/20″
sport: 115/85 lb. 24/20″

Gym closed today

Closed for the holiday