Monday Strength Push Press 9 min EMOM Sets 1-3: 5 reps at 65%-70% Sets 4-6: 3 reps at 75%-80% Sets...

This week we are going to run a fun little experiment. It is not required, only inspired 🙂 But would...

Monday Strength Back Squat Complete a 6×3 at 70%-80%. After each set also complete 7-10 Goblet Squats with heels on...

Programming – week of 8/31/26 Note: This is a very heavy leg week. If you are feeling it, you should...

Monday Strength Strict Press 2×3 at 80% 3×2 at 85% 3×1 at 90% WOD – for time, 18 min cap...

Monday Strength Back Squat Complete a 4×10 at 70%+ of your 1RM. After each set, also complete 15 heavy Russian...

Monday Strength Bench Press Complete a 5×3 at 75%-80% of your 1RM. After each set, complete 8 Kettlebell Gorilla Rows...

Monday Strength Back Squat Complete 5×5 at 70%-75% of your 1RM. After each set, complete 7 Weighted Lunges on each...

Monday Strength Push Press Complete a 6×6, aiming to increase weight with each set. Start at 60% and build to...

Monday Skill Kipping Pull-Ups If proficient, complete a 10 minute EMOM, selecting a rep count you can sustain for the...

Monday Strength Back Squat Complete a 5×6 starting at 50% and increasing weight with each set. In your set of...

Monday Strength Front Squat and Active Recovery Complete a 5×5 at 70%-75% of your 1RM. Jump on a bike for...

Monday Strength Bent Over Row and Push-Ups Complete 4-5 sets of Bent Over Row (Barbell or Dumbbell) followed by a...

Monday Strength Bench Press Complete a 5×5+ at 70%-75% of your 1RM. Last set if for max reps. WOD –...

Monday Sprint Work – 5 rounds (1:30 on / 1:30 off) 12/8 Calories on Echo Bike Max Wall Ball in...

Monday Strength Push Press 5×8 at 60%-70% of your 1RM WOD – 5 rounds, 14 min 2 minutes to complete:...

Monday Strength Front Squat Every 90 seconds for 7 rounds, complete 5 reps at 75%-80% of your 1RM WOD –...

Monday Holiday Class Schedule 8:00am and 9:30am WOD – for time, 90 min cap “Murph” 1 Mile Run 100 Pull-Ups...

Monday Strength Thrusters (from the rack) 10 minutes to find a heavy triple. Then reduce weight by 15%-20% and complete...

Monday Strength Strict Press 2×8 at 65%-70% 2×6 at 70%-75% 2×4 at 75%-80% 2×2 at 80%-90% Aim for a set...

Monday WOD – 35 min EMOM Minute A: 8/5 Calories on Echo Bike Minute B: 1 Round of DT* Minute...

Monday Strength Back Squat 2×4 at 70%-75% 2×3 at 75%-80% 2×2 at 80%-85% Then, complete a 2×15-20 at 50%. If...

Monday Strength Strict Press 3×5 at 70%-75% 3×3 at 75%-80% 3×1 at 80%-90%+ After each round, complete a 60-90 second...

Monday Strength Back Squat Complete the following, taking ample rest between sets: 2×7 at 60%-70% 2×5 at 70%-75% 2×3 at...

Monday Strength Deadlift 2×5 at 70%-75% 2×4 at 75%-80% 2×3 at 80%-85% WOD – for time, 16 min cap 3/2...

Monday Strength Bench Press Every 90 seconds for 10 rounds: Complete 3 reps at 75% WOD – 4 rounds for...

Monday Strength Single Leg Romanian Deadlift Complete 6×6 tempo on each side, self-directed loading today WOD – for time, 20...

Monday Strength Back Squat 3×5 at 60%-70% 2×4 at 70%-75% 2×3 at 75%-80% WOD – 4 rounds for time, 18...

Monday Strength Shoulder To Overhead You can choose from Strict Press, Push Press, or Push Jerk today. Complete a 6×5...

Monday Strength Bench Press 10 minutes of max weight moved Find a partner, pick a weight that ranges between 50%-65%...

Monday Strength Back Squat Complete 5×5 at 70% – 80% of your 1RM. If you are not planning to do...

Monday Strength Deficit Deadlift Complete a 5×5 at 70%-75% of Deficit Deadlift on a 25-45lb competition plate. (This will also...

Monday WOD – descending ladder for time, 40 min cap SkiErg (20-18-16-14-12-10-8-6-4-2) Jumping Lunges (20-18-16-14-12-10-8-6-4-2) Deadlifts (10-9-8-7-6-5-4-3-2-1) Alternating V-Ups (20-18-16-14-12-10-8-6-4-2)...

Monday Strength Front Squat 8 min EMOM 3 Front Squats Starting at 65% and increasing the load every two minutes...

Monday Strength Front Squat / Back Squat Complete 3 sets: 5 Front Squats, immediately into 5 Back Squats at 65%....

Monday Strength Back Squat Complete 5×3 at 75%. After each set also complete 5 weighted Kettlebell lunges on each leg....

Monday Skill Work Handstand Push-Up 15 minutes -If you are experienced at the HSPU, use this time to work on...

Monday Strength Back Squat Complete 5×5 at 70-75%. After each set, complete 10 explosive Box Jumps. WOD – 15 min...

Monday Skill Toes To Bar 10 minute “Death By” Athlete Notes: -Pick a starting number of 1, 2, 3, 4,...

Monday Strength Back Squat Complete a 3×20 at a challenging weight. This is a request by coach Ian to finish...

Monday Strength Back Rack Lunges Complete a 6×8 Lunges alternating back and for between legs. Starting at a comfortable weight...

Just fyi, this week we are going to review some fundamentals – how to set up for each movement, how...

Monday Strength Bench Press Find a new 1RM Bench Press OR complete the following: 2 x 5 at 65%-70% 2...

Monday Strength Power Clean Spend 7:00 minutes working up to a heavy single (or a new 1RM if you’d like)....

Monday Strength Bench Press Complete 6×5 at 70%-75%. If you have been working on your bench a lot lately (you...

Monday Strength Deadlift Complete a 5×5 at 75%-80% taking ample rest between sets. WOD – 4 rounds for time, 20...

Monday Strength Deadlift Complete a 5×3 at 70%-80% of your 1RM. After each set, complete 30 seconds of Dead Bugs....

Monday Strength Back Squat 2×8 at 65%-70% 2×6 at 70%-75% 2×4 at 75%-80% WOD – 4 rounds for time, 20...

Monday Strength Snatch Review technique as a class, then complete a 7 min EMOM of 3 Power Snatches at 65%-70%...

Programming – week 10/13/25   Note for the week: This week has a lot of sprint work in it. Focus...

Monday Strength Push Press 9 min EMOM Rounds 1-3: 5 reps at 60%-65% Rounds 4-6: 3 reps at 70%-75% Rounds...

Programming – week of 9/29/25 Programming Note: We are making some enhancements to the programming! Here’s what you can expect:...

Monday WOD – 2 rounds for time, 40 min cap 200m Run 5 Power Cleans 10 Burpee Over Bar 200m...

Monday Strength Front Squat Complete a 6×3 at 70%-80%. After each set, complete 7-10 Goblet Squats with heels on plate...

Monday Strength Back Squat 5×5 at 70%-75% 3×3 at 75%-80% Complete 7 Box Jumps after each set WOD – 6...

Monday WOD – 3 rounds for time, 40 min cap 30 Squat Clean 30 Pull-Ups 800m Run L3: 115/75lb L2:...

Monday Strength Deadlift 3×3 at 80% 2×2 at 85% 3 x1 at 90% WOD – for time, 20 min cap...

Monday WOD – 4 rounds for time, 42 min cap 10 Man Makers 20 Dumbbell Deadlift 30 Dumbbell Push Press...

Monday WOD – 14 min EMOM (“Bergeron Beep Test”) 7 Thrusters 7 Pull-Ups 7 Burpees Athlete Notes: -Once you fail,...

Monday Strength Back Squat Find a new 1RM or a very challenging single. Then reduce to 85%-90% and complete a...

Monday Strength Bulgarian Split Squat Complete a 6×8 on each leg, aiming to increase weight every other set. WOD –...

Monday Skill Kipping Work 10 min EMOM Pick a kipping movement or two (Toes To Bar, Pull-Ups, Chest To Bar,...

Monday Strength Deadlift 2 x 4 at 75% 2 x 3 at 80% 2 x 2 at 85% WOD –...

Monday Strength Front Squat Every 90 seconds for 7 rounds: Complete 5 reps at 80% of your 1RM WOD –...