Monday October 15, 2018

Today is a new day! The start of a new week and a chance to really give it your all.

Before you even step foot in the gym, take a moment to reflect on what fitness means to you. Move from reflection to appreciation as you get closer and closer to your workout.

Make your workout one of the best, most productive, and thoroughly enjoyed hours of the day!

Skill: Barbell cycling review

Build to desired workout weight in sets of 5.

Partner Workout:

Part A) 0-10:00

80 clean and jerks 135/95*

*at the start of each minute 10 synchro air squats. 

Part B) 


Max reps o…

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Tuesday October 16, 2018

A lot of you kicked off the week by coming in yesterday and getting a great workout. Some of you didn’t make it in. Either way, you have another opportunity to get in the gym today! Text a friend and tell them when to meet you at IM!!!


4 rounds

35 wallballs 20/14

30 alternating db snatch 50/35

strength/finisher done post workout today!

every 2 minutes for 12 minutes 5 touch and go deadlifts!



warm up:

3 rounds 80%

40/30 cal bike or row

run 500 m

15 burpees

rest 2:00

A. To max

3 Front squat+1 push jerk

B. Class

C. 100 chest to bar*

*10 ring dips every drop.

D. 100 hollow rocks

emom 5 box jump 40/30”

Friday October 12, 2018


0-5 min AMRAP*

20 alternating db snatch 50/35

20 db lunge 50/35(hold db any way)

5-10:00 Active rest 5 min

10-15:00 min AMRAP *

same as before.

15-20:00 min aerobic work**

*This is the scored portion so pick up where you left off.

**this part is unscored and you can bike or row as hard as you like


single Arm DB rows

4×10-12(control temp. Think like :03 descent.)