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Wednesday, July 1 2020 

Holiday Schedule: 

Friday, July 3: 6:30am, 7:30am, 8:30am 

Saturday, July 4: 8:00am, 9:00am 

Sunday, July 5 2020: Closed

Core: 3 Sets 

30 Sit-ups 

30 Heel Touches 

30 Toe Touches 

Metcon: EMOM 16 

1) 10 Single Arm DB Thrusters Right Arm 50/35

2) 10 Single Arm DB Thrusters Left Arm

3) Max Sit-ups 

4) Rest 

Home Workout: 

0:00-7:00

7 minutes of Burpees

7:00-14:00

200 Air Squats 

14:00-21:00

150 Sit-ups 

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Tuesday, June 30 2020 

Holiday Schedule: 

Friday, July 3: 6:30am, 7:30am, 8:30am 

Saturday, July 4: 8:00am, 9:00am 

Sunday, July 5 2020: Closed 

Strength: DB Strict Press 

5 Sets of 5 reps 

Superset with 

15 Lateral Raises with plates 

Metcon: AMRAP 5

10 HR Push-ups 

10 “A” Squats 

Rest 1 minute

AMRAP 5

10 Burpees

10 KB Swings 53/35 

Rest 1 minute

AMRAP 5

10 HR Push-ups 

10 “A” Squats 

Rest 1 minute

AMRAP 5

10 Burpees

10 KB Swings 53/35 

Rest 1 minute

AMRAP 5

10 HR Push-ups 

10 “A” Squats 

Home Workout: AMRAP 30 

30 Push-ups 

30 Pike Push-ups 

30 Toe Touches 

30 Jump Squats

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Monday, June 29 2020

Please check our website for class cancelations due to the weather. We will be posting a home workout. 

Strength: 4 Sets

Single Leg DB Deadlift x 8 reps per side 

Into....

Single Leg DB Split Squats x 8 per side

Into....

Lateral Lunges x 16 reps

Metcon: AMRAP 15 

30 Double-unders 

12 DB Push Press 50/35

12 DB Goblet Squats 

12 DB Lunges 

Home Workout: EMOM 18

  1. 12 Burpees

  2. 30 Sit-ups

  3. 30 Air Squats

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Monday, June 15 2020 

Strength: Hang Squat Clean 

4 Sets: 

 1 Hang Squat Cleans + 2 Jerks 

Metcon: AMRAP 18

24 DB Rows 50/35

24 Push-Ups

24 Hang Power Cleans 95/65

24 Push Press 

Body Weight: AMRAP 18 

200m Run 

30 Push-ups 

40 Glute Bridges 

50 Toe Touches