Friday 11-14-25
*No 6:30 Pm classes
5 rounds for time:
20 med-ball cleans 20/14
10 push presses 135/95
Thursday 11-13-25
*No 6:30 Pm classes this week
Part 1
Every 2:00 x 4 sets:
0:30 max-cal row
Rest until the clock hits 10:00, and then…
Part 2
5 rounds for time of:
200-m run
10 pull-ups
– Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during …
Wednesday 11-12-25
- No 6:30 PM classes this week
For time:
30 burpees
600-m row
30 burpees
Tuesday 11-11-25
9:00Am and 10:00Am only, please sign up for your time slot
”Chad 1000X” with partner
For time with a partner:
1,000 weighted box step-ups 45/35 20 inch
– Partners work at the same time.
Monday 11-10-25
Bench press
3-2-2-1-1-1
Sunday 11-9-25
EMOM 15 for total reps:
Min. 1: power cleans
Min. 2: shuttle runs
Min. 3: rest
– Power clean load is 70-80% of 1-rep max.
– 1 shuttle run is 25 ft down and back.
Saturday 11-8-25
For time with a partner:
21-15-9
Push presses 115/75
calorie row
21-15-9
Front squats 115/75
calorie row
– Females perform 15-12-9 calories.
– Partner 1 completes all of the push presses and calories, and then Partner 2 completes all of the push presses and calories; repeat that format for the front squats and calories.
Friday 11-7-25
- No 6:30 pm class
5 rounds for time:
15 toes-to-bars
15 box jumps 24/20
– Step down from the box.
Thursday 11-6-25
AMRAP 20:
500-m row
Single-arm KB front-rack walking lunges, right (30 ft) 53/35
Single-arm KB front-rack walking lunges, left (30 ft)
15 ring rows
– Feet positioned directly underneath the initial hanging position of the rings
Wednesday 11-5-25
** Next Tuesday we will have two scheduled hours to do the hero workout “Chad 1000X”
there are signup sheets in the gym, we will have limited space, so sign up now.
”Diane”
21-15-9 reps for time:
Deadlifts 225/155
Handstand push-ups