Weekly Workout Schedule

Monday

Strength/Conditioning:

Bench Press

Conditioning:
Bench Press
Row

Tuesday

Strength/Conditioning:

Back Squat

 

Conditioning:
Assault Bike

Wednesday

Conditioning:

J.T.

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Max Effort 1-Mile Run

 

Thursday

Strength/Conditioning:

Power Clean

 

Conditioning:
Single Unders
Run
Double Unders
Power Cleans

Friday

Strength/Skill:
Push Jerk

Conditioning:
Burpee Box Jump Overs
Pull-ups

Saturday

Conditioning:

Estrada

For Time:

100 box step-ups with a weighted backpack
Then,
3 rounds of:
800-meter run
17-calorie bike
25 front squats

 

Rx: 50/35 Backpack, 20/20″ box, 185/135 Front squat

Sunday 

Conditioning:
Row
Deadlifts

DISCLAIMER:
Our workouts are subject to change. What you see in advance may not be set in stone because, well, shit happens. Whether it’s a sudden fire or flash flood, wild animals wandering through, unexpected moon phases, or just the weather being its predictable self, we’ve got plenty of reasons to shake things up and keep you on your toes. So, don’t be surprised if our plans shift—consider it part of the adventure!

ANNOUNCEMENTS:

🎃🍂 Fall Festival: Save the date! We will be hosting our Arbor Fall Festival the morning of October 31st! More information to come!