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9-7-5: Row or Bike For Calories HARD, Jump Squats w/ Empty Barbell, Perfect Push Ups

Great day to work on some perfect push ups in the warm up despite not being directly in the workout for the day. Get going on this right away so you can get to the back squat work.

Mobility Recommendation: 2:00 External/Internal Hip Rotation Contract/Relax

External: sit into a squat and wrap your arms around the outside of your knees. Attempt to squeeze the knees together while simultaneously driving the knees out for 5 seconds, then relax and sink further into the squat.

Internal: sit into a squat and place your elbows between the knees, driving the knees out whiles simultaneously trying to squeeze the knees together.

For both, contract for 3-5 seconds, relax for 5 seconds.


Back Squat: 3-3-3-3-3-3-3 (7×3)

Of these 7 sets, we are looking for five of them to be heavy sets of three. Use the first two sets as warm ups and to set the tone and to determine the appropriate weight. Consider setting a clock (e.g. 1 set every 3 minutes will get this done in about 18 minutes.


5 RFT: 10/6 Calorie AA, 10 Burpees

The desired stimulus for this is sub 7 minutes. Scale to ensure intensity stays aggressive. These are regular burpees so you can hop off your bike and drop to the floor immediately.

Extra (Before/After Class): Anaerobic

8 Rounds: Row :30 @ very high intensity, Rest 2:30 Min – record distance or cals each interval; may sub for AB



Warm Up

2 Rounds, 1:00 at Each Station: Bottoms Up Presses, Ring Rows, Dead Hang from Pull Up Bar

A bottoms up press is performed with a KB or plate. With the KB, the bottom should be pointed upward, and with a plate, you hold the plate so that it’s pointing vertically while you press.

Mobility Recommendation: T-Spine or Lat Smash, 2:00 total or :60/side


EOMOM for 12 Minutes: Strict Press x 5 Reps

Warm up to a heavy set of 5 prior to starting the clock for the EOMOM. Emphasize midline control so you don’t press into a broken position.


For Time: 400m Run, 50 Pull Ups, 400m Run

We’d like to see you be able to work through the pull ups 8+ reps at a time. Because everyone has varied proficiency with pull ups, scaling to keep the intensity really high is important. This should take no more than 9 minutes. Push an uncomfortable pace on the run!

Extra (Before/After Class): Endurance

Row 22 Min – record total distance or cals; may sub for AB or run