Author: Matt Pedri

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

Workout of the Day

AMRAP in 12 minutes
20 goblet lunges
25 push ups

rest 3 minutes

AMRAP in 12 minutes
20 burpees over dumbbell
26 alternating dumbbell power cleans

You’ll need one dumbbell for our last two AMRAP’s of the year! Reminder that we will be running just one class today at 9AM followed by open gym from 10-12.

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

Skill

every 45 seconds for 12 rounds
1 power clean + 1 squat clean

add weight as you go if things are feeling good or stick with one weight for all twelve rounds. Take your time and focus on technique with each rep!

Workout of the Day

7 rounds of 90 seconds on 45 seconds off
12 alternating dumbbell snatches
max reps of wall ball shots in your remaing time

Today’s workout will be scored by the total number of wall ball shots you complete across 7 rounds. Start each round with a set of 12 dumbbell snatches using a weight that gets you all 12 reps in quick succession. The snatches don’t need to be unbroken but you’ll want to give yourself about 60 seconds to transition to the medicine ball and start scoring wall ball shots.

Skill

EMOM for 10 minutes
[odd] pull-ups
[even] row for calories

Grab a partner and a rower if you’re in a large class for today’s skill work. You can approach the minute of pull-ups however you would like, either with one straight set or multiple sets before moving on to your minute on the rower. Strict or kipping pull-ups are fair game so take your pick!

Workout of the Day

AMRAP in 15 minutes
50 double-unders
35 medicine ball sit-ups
20 step-ups holding your medicine ball

Today’s workout is pretty straightforward. The main area to pay attention to for scaling will be the double under. If 50 reps will stop you in your tracks make sure to scale down to a smaller set size. Single unders are always fine as well if those are a better choice for you.

standard: 16/12 lb, 20/20″
rx: 20/14 lb, 24/20″
sport: 30/20 lb, 24/20″

Workout of the Day

AMRAP in 20 minutes
12 goblet squats
9 kettlebell swings
6 push ups

Today’s AMRAP is fairly straightforward. Choose a kettlebell you are comfortable with as the rounds and reps will add up fast. Hold yourself to a high standard on the push ups even if you have to break them up into small sets of 2 or 3 or even singles.

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

Workout of the Day

20 rounds of 45 seconds on 45 seconds off
2 power cleans
max reps lateral burpees

After a few days off who’s ready for some heavy power cleans and burpees?? There will be just one class today at 9am so make sure to be there if you’re wanting to get a workout in! If our class is large we will pair up and share barbells to make room for everyone! Hope to see you!

standard: 135/95 lb.
rx: 185/125 lb.
sport: 205/145 lb.

Gym closed today

Closed for the holiday

Gym closed today

Closed for the holiday