Saturday 11-15-25
1-2-3-4-5-6-7-8-9-10 reps for time:
Hang power snatches 95/65
– Perform 25 double-unders after each round.
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