Lift Off 01/02/25

01/02/25 Lift Off Equipment: Bar, or DB Warm Up: 2R 8 Good Morning 10 Squats 20 Press Jacks Workout: Strength: 1 Rep Max: 8-5-3-2-1-1-1 OH Press Good Mornings IF done early, jump into an AMRAP HOME: AMRAP 12 Min 10 Sn Grip Dead Lift 8 Snatch Hig Pulls 6 Muscle Snatch 4 OHS 20 Jumping Jacks AMRAP 12 Min 10 Clean High Pulls 8 Muscle Cleans 6 Front Squats 4 Presses 20 Penguin Taps

Lift Off 01/09/25

Lift Off 01/09/24 Equipment: DBs or Bar, Dowel Warm Up: 30 Sec 2R Pass Thrus Squat Squat Press OHS Front Press Workout: Home: 
AMRAP 10 10 Deadlift 10 High Pulls 10 Front Squats 30 Sec Jump Rope AMRAP 12 Min 10 Clean High Pulls 8 Muscle Cleans 6 Front Squats 4 Presses 20 Penguin Taps STUDIO: 6 Min to work up to 70% of Max then EMOM 4R 5 Press Dead Lift: If you know max.
1(3)50% 1(3)75% 4(3)80%

Lift Off 01/16/25

AMRAP 10 3(85%of Snatch High Pulls)/ 10 Deadlift 3(85%) Snatch/ 10/s DB Snatch Rest 30 sec/ 10 Pull Ups AMRAP 10 3(85%of clean High Pulls)/ 10 Clean High Pulls 3(85%) cleans / 10 Power Cleans 3 Front Squats/ 10 Thrusters 30 sec rest/ 20 Sit Ups Strength: Press 6 Min to work up to 75% of Max then 4(5)75% 
Home: EMOM 4 12 Press

Lift Off 01/23/25

Lift Off 01/23/25 Equipment: DBs or Bar, Warm Up: With Light Bar or DBs: 5 Min Cap: Strength Work up to 5 Rounds 3 Dead Lift 3 High Pull 3 Muscle Cleans 3 Front Squats 3 Press Remaining Time: Jog or Stretch Workout: Strength: 1. Work Up to 3(90%) Clean High Pulls 2. Work up to 80% of 4(5)80% Press 3. At 80% Press 4(5) Front Squats Lift Off (home): Ladder AMRAP 12: Deadlift High Pull Muscle Clean Push Up AMRAP 12: Power Clean Front Squat Press Burpee

Lift Off 01/30/25

Arm Strong 01/03/25

Arm Strong 1/03/25 Equipment: DBs Warm Up: 10 Minutes to find Max weight for: Bicep Curls Tricep Extensions OH DB Press BO Rows DB Chest Press Workout Perform at 70% of Max 2MOM 3R Time Remaining: Jump Rope Perform to Failure Bicep Curls Tricep Extensions OH DB Press BO Rows DB Chest Press

Arm Strong 01/10/25

01/10/25 Arm Strong Equipment: light and heavy DBs Warm Up: Cat - camel Scap push ups Reach ups Half divebombers Inchworms Tabata 3 mins: Thrusters - Punches Workout: 45-15 x 4R: Battle ropes Santana push ups Hammer curl + abduction Triceps dips Press jacks Band rainbows

Arm Strong 01/17/25

01/17/25 Arm Strong Equipment: DBs, optional band, plate Warm Up: Dynamic stretches Tabata 4: Swimming Push ups/Cat-camel Jacks Workout: 40-20 x 3R: Band: Internal rotation/Scap. Pushups DBs: SA Triceps kickbacks Plate: Figure 8 40-20 x 3R: Band: External rotation/ abductions DBs: SA Biceps curl Plate: Steering wheel 40-20 x 3R: Band: Back fly DBs: SA OH press/Farmers carry Plate: Halos

01/24/25 Arm Strong

01/24/25 Arm Strong Equipment: DBs, optional Slamball and a bodybar Warm Up: 20-20-20 x 3R: Arm circles - Wall slides - Windmills Scap push ups - push ups - press jacks Workout: Circuit 30-30-30 x 3R: TRX: triceps extensions - row - chest press Slamballs: slamballs - back lunge rainbows - heartbeats DBs: hammer curl - wide row - plank row Bar: canoe - sumo squat high pull - pendulum twist

Arm Strong 01/31/25

01/31/25 Arm Strong Equipment: DBs or Bar, Bench Warm Up: 1 Min Each Arm Circles Reach Thrus Half Dive Bombers Arm Drivers Workout: Strength: work at 80% of Max Circuit 1 Min Each 4R Push Ups/ DB Chest Press Bent Over Rows DB Shoulder Press Bicep Curls Tricep Extensions Pull Ups/ Lat Pulls Rest

Nuclear Core 01/06/25

01/06/25 Nuclear Core Equipment: DBs, Band Warm Up: 1 Min Each: reach thru
squat trunk rotations
good morning reaches
knee push ups
dead bugs plank Workout: Circuit 40-20 slide front raises plank sit up front press
leg rainbows boat pose
peek-a-boo crunch Pallof press Rest

Nuclear Core 01/13/25

01/13/25 Nuclear Core Equipment: yoga block, small pillow or a ball Warm Up: Joints 20-20-20 x 2R: Crunch - Glute bridge - Bicycles Superhero’s - Knee tucks - Plank sawing Workout: 40-20-30 x 3R: Yoga block pass - under knee pass 30-30-30 x 3R: Cross sit up + SA V-up L - R 40-20-30 x 3R: Flutter kicks - Star crunches 30-30-30 x 3R: D.Dog knee tucks L - R 40-20-30 x 3R: Feet up crunches - Reverse crunches

Nuclear 01/20/25

01/20/25 Nuclear Core Equipment: DBs or KB, optional band Warm Up: 30 sec each x 2R: Over under Inchworms Squat kick Shoulder taps Jump rope Workout: Tabata 8: Cross sit ups Jump walk back L-hold/boat pose Get ups/KB swings Tabata 6: Commando planks Side plank leg raise L Side plank leg raise R Tabata 8: Sit up press Russian twist Push up + toe touch Side plank walk + row

Nuclear Core 01/27/25

01/27/25 Nuclear Core Equipment: DBs Warm Up: 4R or 6 Mins. 4 Reach Thrus 8 Windmills 4 Half Dive Bombers 8 Cat/Cow Remaining Time: Jog Workout: 40/20 3R Plank Super Heroes Note: how difficulty of Plank to compare with week 6 40/20 3R Russian Twists (use a light weight if possible). Full Body Crunch 40/20 3R Leg Raises Sit Ups 40/20 3R Dead Bugs Bird Dogs

Light Speed 01/07/25

01/07/25 Light Speed Equipment: DBs, optional KB, TRX Warm Up: 1 min each: Ham walk Side squat walk JB lunges Bear crawl Jumping jacks Duck walk Reptile push ups Workout: 1.5MOM x 4R: 16 KB swings 10 Squat cleans 16 Side KTC 10 Box jumps/20 Half-Jump squats 16 SL deadlift + BO row 10 Rocket push ups/TRX lat+chest press

Light Speed 01/14/25

01/14/25 Light Speed Equipment: DBs or Bar, Dowel Warm Up: With Light Bar/ Dowel: Deadlift Snatches OHS Muscle Cleans Front Squats Thrusters Workout: EMOM 3 3/9 Snatch High Pull (85%/Lighter) EMOM 3 3/9 Snatch (60%/Lighter) Time Remaining: OHS EMOM 3 3/9 Clean High Pull (85%/Lighter) EMOM 3 3/9 Clean (60%/Lighter) Time Remaining: Lunges DeadLift 1(3)60% or 1(9)50% 1(3)70% or 1(9)60% 4(3)80% or 4(9)70% Back Squat 1(3)60% or 1(9)50% 1(3)70% or 1(9)60% 4(3)80% or 4(9)70% HOME: EMOM 6 9 Deadlifts Time Remaining: Jumping Jacks EMOM 6 9 Back Squats Time Remaining: Air Squats

Light Speed 01/21/25

01/21/25 Light Speed Equipment: DBs or Bar Warm Up: 6 mins cap: Ladder 10-8-6-4-2: Squats Good Morning Windmills Half dive bombers /swimming Workout: EMOM 6 5(80%)/15 Dead Lift (Time Remaining: Jacks) 30-30-30 x 3R: Jump rope - Squat+Curl Sumo high pulls - Volleyball shuffle Back lunge + Skip L -R EMOM 6 5(80%)/25 Squats (Time Remaining: High Knees)

Light Speed 01/28/25

01/28/25 Light Speed Equipment: Heavy DBs or KBs, Bar or DBs Warm Up: 30-30-30 3R Jog Hamstring Walk Press Jacks Workout: Tabata 4 Sprint Tabata 4 Up-downs/ Farmer’s Carry Tabata 4 Cleans/Skiers Tabata 4 Bicycles Tabata 4 DeadLift Tabata 4 Sprint/ Jump Rope

Power Up 01/08/25

AMRAP 6 6 Minutes: 20 Air Squats 10 Sit Ups 8 Good Mornings 5 Push Ups 1 Run Workout: 1 Min each 4R Good Mornings Walking Lunges Rest Tabata 4 min High Knees Predator Jacks 1 Min each 4R Squats Calf Raises Rest

Power Up 01/15/25

01/15/25 Power Up! Equipment: Bench, Slamball or DBs Warm Up: GM walk JB Lunges Side squat walk High knees 1 min each: Slamball walk Throws/Thrusters OH lunges Workout: 2.5MOM x 3R: 20 Hip thrusts 30 Back lunge + side kick 40 Toe taps 2.5MOM x 3R: 10 Volleyball shuffles 20 KOT raises 30 Squat-lunge rotations 2.5MOM x 3R: 10 In-out jump squats 20 Bulgarian squats 30 BO kickbacks

Power Up! 01/22/25

01/22/25 Power Up! Equipment: optional KB or band, bench Warm Up: 1 min Jump rope 20 each: Fire hydrants Glute bridges Slow mountain climbers 10 each: Scorpions Kazak squats Deep squat reaches 1 mins Jump rope Workout: 5 mins AMRAP: 6 x 3-jump lunges + side lift 30 Plié pulses 5 mins AMRAP: 15 Reverse leg lifts 8 Step up back lunge 5 mins AMRAP: 10 Bootstrappers 20 Figure 4 glute bridges 5 mins AMRAP: 20 KB/band high knees 10 Frog jumps/jump squats

01/29/25 Power Up

01/29/25 Power Up Equipment: DBs or Bar, Box/Bench Warm Up: 30 secs 2R Jog Frankensteins Butt Kickers Cossack Walk Good Mornings Show how to : Squat Romanian Deadlift Workout: Strength/ Hypertrophy: Work up to Squat 3 Rep Max Romanian Deadlift 3(10) Bulgarian Split Squats Max per leg Home/ Weight loss: AMRAP 10 15 Airsquats 24 Step Ups/ Skips (Count Rounds and Reps to compare on week 6) EMOM 12 (4R) 10 Romanian Deadlifts 15 Glute Bridges 20 Predator Jacks

Big Bang 01/18/25

01/18/25 Big Bang Equipment: DBs, optional bench Warm Up: 4 mins AMRAP: 5 Half dive-bombers 10 Sit ups 10 Squat front raise 30-30-30-30 x 2R: Quick feet - Bearcrawl - Plank jacks Workout: 25 mins cap: 3R of: 14 KTC/Jackknives w/twist 12 JB Lunges 10 Wide push ups/chest flys 8 Box jumps/Front squats 6 Pull ups/SA Snatch EMOM: 1 Burpee or 5 Squat jacks

Big Bang 01/25/25

01/25/25 Big Bang Equipment: heavy DBs Warm Up: 6 mins cap: 3R of: 5 Bootstrappers 10 GMs 5 Divebombers 10 Superheros Workout: 8 mins AMRAP: 7 Str. Leg Deadlifts 5 Cleans 3 OH press 30 Bicycles 8 mins AMRAP: 15 Weighted sit ups 5 Get ups 10 Kazak Squats 8 mins AMRAP: 20 Skaters 20 SA swings 20 Ankle sit ups

Nuclear Core 02/03/25

Nuclear Core 02/03/25 Equipment: KB or DBs Warm Up: 1 Min Reach Thrus Half Dive Bombers Knees to Elbows Sit Ups Instruction:
Planks Workout: 30-30-30 3R Plank w/ Shoulder Taps/ Plank Super Heroes
Circuit 40/20 4R Hanging Leg Raises/ Leg Raises Wood Choppers KB/DB Swings 30-30-30 3R Side Plank L Side Plank R

02/10/25 Nuclear Core

02/10/25 Nuclear Core Equipment: TRX, Band, DBs for Home Warm Up: 40/20 1R Jog Full Body Crunch Inchworms/Reach Thrus Dead Bugs Super Heroes Workout: 4R EMOM 12 Pallof Press /Front Hold Rotations 12 V-Ups 4R EMOM 10 TRX Rollouts (Walk outs) 10 Side Plank Arm Driver 20 Russian Twists 2R EMOM 12 Knees to Chest 24 Big Flutters

02/17/25 Nuclear Core

02/17/25 Nuclear Core Equipment: DBs or KB Warm Up: 1 Minute each: Reach Thrus Alternating Toe Touches Cat Cow Bird Dogs Dead Bugs Workout: 40/20 4R Ball Slams/ Skiers Russian Twists 40/20 4R Wood Choppers Front Raises 40/20 3R DB Hand to Feet Windshield Wipers 2 Min: Plank

Nuclear Core 02/24/25

02/24/25 Nuclear Core Equipment: Light DBs Warm Up: Joints 20 each: Fire hydrants Runner lunge reach 20-20-20 x 3R: Crunch - Leg lift - Deadbugs Workout: 2MOM x 3R: 20 Plank DB push pull 10 Superhero push ups 20 Side plank hip dips 20 Cross sit ups 10 Sit up OH press 20 Star crunches Remaining time: Bicycles Jump rope Tabletop hold

Light Speed 02/04/25

02/04/25 Light Speed Equipment: KB, DBs or Bar Warm Up: 30 Sec 3R Air Squats Push Ups Sit Ups Jog Workout: 40/20 Circuit 4R Mountain Climbers Sumo Deadlift High Pulls Jump Squats Power Cleans Burpees Rest

Light Speed 02/11/25

1 Minute Between Exercises 45/15 3R DB Snatches 45/15 3R High Knees 45/15 3R KB/DB Swings 45/15 3R Power Cleans 45/15 3R Predator Jacks 45/15 3R Sumo High Pull 45/15 3R Air Squats

Light Speed 02/18/25

02/18/24 Light Speed Equipment: DBs Warm Up: 30-30-30 x 2R:
1. Glute bridge - floor slide - jackknives 2. Bootstrappers - Lunges - High knees Workout: 45-15 x 3R: Alt. Battle ropes Sumo deadlifts KB swings Commando push ups 45-15 x 3R: Plank jacks Pull ups OH high knees Tabata 3: Thrusters Burpees

Light Speed 02/25/25

02/25/25 Light Speed Equipment: DBs/ KB Warm Up: AMRAP 6 Min 30 Jump Rope 20 High Knees 10 Up Downs 5 Push Ups Workout: 45-15 5R Alternating DB/KB Snatch Devil Press Kettlebell Swings Step Ups/ Jump Squats 1 Minute Rest Finisher TABATA 2 Min Wall Sprint

Power up! 03/05/25

02/05/25 Power Up! Equipment: DBs or Bar, Bench or Chair Warm Up: 30 Sec 3R Air Squats Good Mornings Cossack Squats Jog Workout: EMOM 8 10 Deadlifts 16 Walking Lunges EMOM 8 12 Hip Thrusts 16 Bulgarian/ Splits Squats EMOM 6 10 Back Squats

Power Up! 02/12/25

02/12/25 Power Up! Equipment: Heavy Weights Warm Up: 30 sec: Side lifts GM walk Frankensteins JB Lunges Side squat walk High knees Jumps/monsters Workout: Option 1: 1 rep max: Deadlift (if time left, join the Circuit) OR Option 2: Circuit 40-20 x 4R Squat kickback Banded side rainbows Side jump lunge Goblet squat hold Box jumps/jump squats

Power Up! 02/19/25

02/19/25 Power Up Equipment: any weights, optional balance board Warm Up: 1 min each: F, S, B leg lifts GM to squat Bearcrawl Squat leg circle Jump rope Back lunge front kick Workout: EMOM Circuit x 3R: 1 min BB squat hold 20 Split squats 20 Mountain climbers 30 Calf raises 20 TRX side lunge 20 Bench reverse leg raises 20 Battle rope (jump) squats

Power Up! 02/26/25

02/25/25 Power Up! Equipment: heavy weights Warm Up: Tabata 6: GMs Knee tucks/jog Squat pulse Predator jacks Workout: 40-20 x 4R: Back squat Walking lunges Run/wall sprint 30-30-30-30 x 4R: Back lunge skip L - R - Squat-lunge rotations 30-30-30 x 3R: Str. Leg deadlift - In-out jump squat

Lift Off 02/06/25

02/06/25 Lift Off Equipment: DBs or Bar Warm Up: 3R 5 each with Light Bar Sn Grip Deadlift Sn Pull Muscle Sn OH Squat Squat Press Workout: Strength/Hypertrophy EMOM 8 3/10 Muscle Snatch 3/10 OHS Strength: 90% of Power Clean AMRAP 12 Ladder +1 Power Cleans Front Squats Behind Neck Press/ DB Press Good Mornings/ Straight Leg DL

Lift Off 02/13/25

02/13/25 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 sec Squats Push Ups Duck Walks Good Mornings 4 Min. Dowel Warm Up Workout: Strength work up to 90% of Max 3(5) 90% Power Cleans Front Squats Push Press EMOM 8 2 Power Snatches + 4 OH Squats (Heavy) 4 Power Snatches + 8 OH Squats (Light) AMRAP 8 Ladder +1 Deadlift Power Cleans Front Squats AMRAP 8 Ladder +1 Power Cleans Push Press Up Downs

Lift Off 02/20/25

02/20/25 Lift Off Equipment: DBs or Bar, Dowel Warm Up: Tabata 4 Jog With Dowel or Light Bar/DBs Practice Both Complexes Workout: 2MOM 6 Rounds Complex (5 Reps Heavy) (1 Min. Light) Deadlift to Hang - Hang High Pull - Hang Muscle Snatch - OH Squat 2MOM 6 Rounds Complex (5 Reps Heavy) (1 Min. Light) Deadlift - Clean - Front Squat - Push Press

Lift Off 02/27/25

02/27/25 Lift Off Equipment: DBs or Bar, Dowel Warm Up: AMRAP 4 Min 20 Jumping Jacks 10 Lunges 5 Bootstrappers 4 Min: Overhead Mobility Drills Workout: 2MOM 4R 5/10 Overhead Squats 2MOM 4R 5/10 Power Cleans 2MOM 4R 5/10 Front Squats

Arm Strong 03/07/25

02/07/25 Arm Strong Equipment: DBs, Bench (optional) Warm Up: 1 Min Each: Arm Circles Press Jacks Half Dive Bombers Scapula Push Ups Workout: Circuit 4R Side Raises DB Press + Fly Sumo Curl to Arnold Press Pull Ups / Lat Pulls Front Raise to Tricep Extension Rest

Arm Strong 02/14/25

02/14/25 Arm Strong Equipment: DBs, Bench, Bar Warm Up: 1 Min: Arm Swings 30 Sec 2R Press Jacks Half Dive Bombers Arm Drivers Workout: Strength: Find 1RM 8-5-2-1-1-1 Over Head Press Bench Press HIIT: 40/20 4R DB Press 40/20 4R Bicep Curls 40/20 4R Bent Over Rows 40/20 4R Tricep Extensions 40/20 3R Lat Pulls 40/20 4R Over Head Press

Arm Strong 02/21/25

02/21/25 Arm Strong Equipment: Warm Up: 2R of 10: Scap push ups Cat-camels Reach ups Windmills Tabata 3: Push ups - Press jacks Workout: 30-30-30-30 x 3R: (TRX) SA reach (high pull) L - R - Reverse flys (Lunge hold)Side raise + SA triceps extension L - R - Triceps kickbacks (TRX) Chest press - Y-fly - (Plank)Row Seated biceps curls - seated rows - seated rainbows

Arm Strong 02/28/25

02/28/25 Arm Strong Equipment: DBs Warm Up: 10 Minutes to work Up to 1 RM: Bent Over Bicep Curls Tricep Kickbacks Bent Over Row DB Chest Fly DB Bench Press Home: 2 Min AMRAP of each: Bent Over Bicep Curls Tricep Kickbacks Bent Over Row DB Chest Fly DB Bench Press Workout: For each exercise go to Failure 3 times at 80% of Max Rest 30 secs to 1 Minute between attempts: Bent Over Bicep Curls Tricep Kickbacks Bent Over Row DB Chest Fly DB Bench Press HOME: 2MOM 3R 1 Min/1 Min Rest Bent Over Bicep Curls Tricep Kickbacks Bent Over Row DB Chest Fly DB Bench Press

Big Bang 02/01/25

02/01/25 Big Bang Equipment: slamball (optional), DBs Warm Up: 30-30-30-30 x 3 Sit up punch 3-Pulse Jump Squats Quick feet Workout: 6 mins AMRAP: 10 wall balls thrusters 10 hay bailers 40 flutter kicks 7 mins AMRAP: 30 Toe Taps 20 Goblet Split Squats 16 cross sit ups 8 mins AMRAP: 5 burpees 20 slamballs / Skiers 30 skaters 16 Snow Angels

02/08/25 Big Bang

02/08/25 Big Bang Equipment: Slamball or DBs Warm Up: Tabata 6: Jump rope Bootstrappers Inchworms Superhero’s Workout: Buy in: 2 min plank AMRAP 20: 1 Run with a ball/60 Jacks 20 SL sit ups 25 Slam balls/skiers 15 KTC/jackknives 5 Get Ups/burpees Cash out: 2 min wallsit

02/15/25 Big Bang

02/15/25 Big Bang Equipment: bodyweight Warm Up: Tabata 8: Over under Squat Swimming Jacks Workout: Option 1: Find your max Option 2: Count your reps/time: 3 min plank 3 min squats 3 min push ups 3 min sit ups AMRAP 10: 1 Run/100 Jump rope 5 Burpees/Get ups 10 Walking lunges 15 V-ups

BIG BANG 02/22/25

02/22/25 Equipment: Heavy DBs Warm Up: Cap 6 mins: 3R of: 1 Run 10 Squats 5 Up downs/Reachthrus Remaining time: sit ups Workout: Ladder Game Workout 20 mins: 1 Farmers carry/N x Sumo squat High pulls N x Deadlifts N x V-up + Jackknife Or TTB Nx2 JB Lunges 2 mins rest Then: 2 min each: Wallsit ball pass Plank ball roll

Big Bang 03/01/25

03/01/25 Big Bang Equipment: DBs, optional slamball and bench Warm up: 2Rx30sec: Leg circles Swimming 1 min: Walking lunges Side j.jacks Inchworms 3R: 30 sec Run - 10 Jacks Workout: 45-15 x 3R: Box jumps/Jump rope DB push up + biceps curl Tabata 8: Toe taps Slamballs Russian rainbows/twists OH lunges 45-15 x 3R: Balance board mountain climbers Kickback + OH press

Big Bang 03/29/25

03/29/25 Big Bang Equipment: heavy weights Warm Up: EMOM 5: 5 jackknives Then: Inchworms JB lunges Squats Push ups High knees Workout: 12 mins AMRAP: 6 Pull ups 6 Thrusters 50 Jump rope 12 mins AMRAP: 6 Deadlifts 6 Get ups/V-ups 1 Run

Nuclear Core 03/03/25

03/03/25 Nuclear Core Equipment: DBs or KB Warm Up: 30 Sec 2R Jumping Jacks Half Dive Bombers Plank Test: Hold as long as possible. (Cap 3 Min) Remaining Time: Bicycles Workout: 4R: 1 min Russian Twist (weight optional) 30 Sec Boat Pose 30 Sec Rest 2MOM x 4R: 10 KTC 10 Woodchoppers Then: Sit ups for count 2MOM x 4R: 10 KB Swings 10 V- Ups Then: Hollow Hold

Nuclear Core 03/10/25

03/10/25 Nuclear Core Equipment: DBs Warm Up: Cat-camel Scorpions Fire hydrants 20-20-20: Knee tucks - Shoulder taps Sit ups - Seated bicycles Workout: 45-15 x 3R 1-2-3 Crunch Commando plank jacks Side crunch L Side crunch R Alt. Leg rainbows Kneeling skiers Ankle taps

Nuclear Core 03/17/25

Nuclear Core 03/17/25 Equipment: bodyweight Warm Up: Tabata 6: Cat, Bird, Scap, divebombers Up downs Jacks Workout: 30-30-30-30 x 4R: Plank hip twist - Reverse deadbugs - Commando plank Toe touch - Slow sit ups - Fast sit ups Flutter kicks - Crunch pulses - Scissors

Nuclear Core 03/24/25

03/24/25 Nuclear Core Equipment: Any Weight Warm Up: 30 Secs 2R Jog Squats Then 30 Secs 1R Samson Stretches Reach Thrus Half Dive Bombers Scorpions Workout: 2MOM 4R 12 Hamstring Glute Bridges 12 Straight Leg Sit Ups Time Remaining: Bicycles 30 Sec Rest 2MOM 4R 12 Rotating Heartbeats 12 Squat to Tricep Extensions Time Remaining: Squat Front Hold 30 Sec Rest 2MOM 4R 24 Full Body Crunches 12 Jack Knives Time Remaining: Hollow Hold 30 Sec Rest

03/31/25 Nuclear Core

03/31/25 Nuclear Core Equipment: DBs or Slamball Warm Up: Cat-camel 90-90 Scorpions Floor slide 20-20-20 x 3R: Bicycles - Sit ups - Knee tucks Workout: 45-15 x 3R: Slow sit ups Kneeling slamballs/skiers Ankle taps Reptile knee tucks Slow KTC Tabletop cross crunches Slow OH squats

Light Speed 03/04/25

Light Speed 02/04/25 Equipment: DBs Warm Up: 40/20 3R Jump Rope Push Up Pulses Workout: 1 Minute Between Exercises 40/20 3R Thrusters 40/20 3R 8 Mountain Climbers + 1 Push Up 40/20 3R Skiers 40/20 3R Power Cleans 40/20 3R Skaters 40/20 3R Sumo High Pull 40/20 3R Push Ups

Light Speed 03/11/25

03/11/25 Light Speed Equipment: DBs Warm Up: 30 sec 2R Run Jump Rope Push Up Pulses Jumping Jacks Workout: 12 mins EMOM: Odd: 10 squats Even: 5 push ups Then: KB/DB swings Up Downs KB/DB Snatches 12 mins EMOM: Odd: 2 burpees Even: 10 Jumping Jacks Then: KB/DB Goblet squats Jacks KB/DB Sumo Deadlift High Pull

Light Speed 03/18/25

03/18/25 Light Speed Equipment: Slam Ball, DBs Warm Up: Wrists Deep squat Runner lunge Wall slide Wall squat Jump Rope Workout: 40-20 x 3R: SA Snatch + lunge Slamballs Front Raise Slides Medball Cleans Heart Beats BO row + OH press Squat + halo Rest

03/25/25 Light Speed

03/25/25 Light Speed Equipment: heavy DBs Warm Up: 1 min each GM walk Monsters Inchworms Side squats High knees Bearcrawl Burpees Workout: 4R 40-20: Clean + lunge Devils presses Skaters Battle rope 3-pulse jump squats BO row + OH press V-up + cross sit up

Power Up 03/05/25

03/05/25 Power Up! Equipment: heavy weights Warm Up: Runner lunge stretch 90-90 Fire circles 3R of: 10 GMs 10 Split squats Workout: 4R X 5 mins AMRAP: 10 Wide Str. Leg deadlifts 15 Air squats 10 Weighted Step Ups/front lunge 15 Squat jacks Between the rounds: 1 min rest/cardio/setting up heavier weight

Power Up! 03/12/25

03/12/25 Power Up! Equipment: any weight, optional band Warm Up: GM walk Jog Monsters JB lunges 2 mins AMRAP: 5 Squats 6 SL deadlifts Workout: 30-30-30-30 x 3R: (Band) Fire hydrants L - R - Reverse scissors 1.5 Squat - Boot strappers - Squat pulse Side lunge + front kick L - R - High knees (Band) SL Glute bridge L - R - Hold knee abduction

03/19/25 Power Up!

03/19/25 Power Up! Equipment: heavy weights Warm Up: 20-20-20 x 3R: GMs - Bootstrappers - Jog Over under - Slow squats - Air squats Workout: 2.5MOM x 3R: 10 VMO squats 10 Kazak squats Remaining time: Jump rope 2.5MOM x 3R: 8 Box jumps/16 jump squats 16 Hip thrusts Remaining time: Calf raises 2.5MOM x 3R: 10 Sumo DL High pull 10 Sumo squats Remaining time: Lunges

Power Up! 03/26/25

03/26/26 Power Up! Equipment: DBs or Bar Warm Up: 30 Sec 3R Jog Good mornings Squats Cossacks Workout: 40-20 x 3R Single Leg L deadlifts Single Leg R deadlifts 40-20 x 3R Good Mornings/ Straight Leg Dead Lift Squat Hold 40-20 x 3R Cossack L Cossack L 40-20 x 3R Seated Calf Raises In Out Jump Squats

Lift Off 03/06/25

Lift Off 03/06/25 Equipment: DBs or Bar, Dowel Warm Up: With Light Bar or Dowel: Burgener Warm up: Down and Up (finish) Elbows High and outside Muscle Snatch Snatch Land Snatch Drop Hang Power Snatch Cleans Warmup: Down and Up Elbows High and outside Muscle Clean Hang Power Clean Power Clean + Front Squat Workout: 40/20 3R Snatch Grip Dead Lift 40/20 3R Hang High Pull 40/20 3R Muscle/Power Snatch 40/20 3R Overhead Squat 40/20 3R Deadlift to Power Position 40/20 3R Hang Power Clean 40/20 3R Power Clean + 3 Front Squats

Lift Off 03/13/25

03/13/25 Lift Off Equipment: Bar, or DB Warm Up: 2R 8 Good Morning 10 Squats 20 Press Jacks Workout: AMRAP 12 10 Sn Grip Dead Lift 8 Snatch High Pulls 6 Muscle Snatch 4 OHS 20 Squat Jumps AMRAP 12 10 Clean High Pulls 8 Muscle Cleans 6 Front Squats 4 Presses 20 Jump Rope

Lift Off 03/20/25

03/20/25 Lift Off Equipment: DBs or Bar, Dowel Warm Up: Light Bar or Dowel Snatch Grip Str Leg Deadlift Muscle Snatch OHS Clean Grip No Leg Muscle Cleans Front Squats Press Workout: AMRAP 22 Min 3 Snatch 1 OHS 1 Your Choice Get Up/Pull Ups or Push Ups 3 Cleans 2 Front Squats 1 Press 1 Your Choice Get Up/Pull Ups or Push Ups +1 Every Round

Lift Off 03/27/25

03/27/25 Lift Off Equipment: DBs or Bar, Dowel Warm Up: 30 Secs 2R Jog Squats Good Mornings Duck Walk Dowel or Light Bar: Rehearse Complex Workout: AMRAP 8 Snatch Ladder DL Extension High Pull Power Snatch OHS AMRAP 8 21-15-9—9 Back Extensions Tibial Raises Glute Bridges AMRAP 8 Clean Complex Ladder DL Extension High Pull Power Clean Front Squat Press

03/07/25 Arm Strong

03/07/25 Arm Strong Equipment: DBs Warm Up: 30 Sec 2R Press Jacks Half Dive Bombers Arm Drivers Push Up Pulses Workout: Circuit 40/20 5R Pull Ups/ Lat Pulls Curl to Arnold DB Row + Back Fly Chest Press to Chest Fly 1 Min Rest

Arm Strong 03/14/25

03/14/25 Arm Strong Equipment: DBs Warm Up: 2R: Windmills Inchworms D.Dog step outs Push ups Star jacks Workout: Tabata 8: DB circles Kickback pulse Thruster jacks BO flys AMRAP 7: 5 Pull ups/10 BO rows 10 Santana push ups/DB windmills 15 Sit ups Tabata 6: Chest press Seated biceps Skull crushers DB to feet

Arm Strong 03/21/25

03/21/25 Arm Strong Equipment: DBs Warm Up: Tabata 3R: Arm circles Swimming Windmills 2 mins AMRAP: 6 Push ups 10 Superhero Ws Workout: 30-30-30-30 x 4R: TRX: row - biceps curl - chest fly Bar: canoe - thrusters - side rotations DBs: kickbacks - back lunge side raise - abduction

Arm Strong 03/28/25

03/28/25 Arm Strong Equipment: DBs, Band, Bench Warm Up: 30 Sec 2R Band or Light Dumbbells Arm Circles Band Pull Aparts Band Tricep Extensions Overhead Pull Aparts Banded Curls Workout: 40/20 Circuit 4R done at 2-1-2 Tempo Dumbbell Bench Press Bent Over Dumbbell Rows Standing Shoulder Press Bicep Curl to Hammer Curl Tricep Dips or Extensions

04/07/25 Nuclear core

04/07/25 Nuclear core Equipment: any weight Warm Up: 1 min each: Cat-camel Reach ups Inchworms Windmills Workout: Tabata 3R: Frankensteins Plank jacks Bicycles 30-30-30 x 3R: Commando planks - Plank - Reverse plank Tabata 4: Deadbugs - Bearcrawl Plank salute - Superhero’s Russian twist - Scissors 30-30-30 x 3R: Haybailers L - R - Knee tucks

04/14/25 Nuclear Core

04/14/25 Nuclear Core Equipment: DBs, Band Warm Up: 1 Min Each: reach thru
squat trunk rotations
good morning reaches
knee push ups
dead bugs Workout: Circuit 40-20 slide front raises plank sit up front press
leg rainbows boat pose
peek-a-boo crunch Squat Front Raise Rest

04/21/25 Nuclear Core

04/21/25 Nuclear Core Equipment: DBs Warm Up: 30 sec x 2R: Cat-camel Bird-dog Breathing exercise Hollow hold 20-20-20 x 3R: Squat leg circles - Twisting knee tucks - Reverse deadbugs Workout: 30-30-30 x 3R Kneeling side rotations - Devil’s burpees - Shoulder taps 40-20-30 x 3R: Flutters up and down - Snow angels (TRX) Knee tucks - plank jacks 30-30-30 x 3R (TRX) Side crunches L - R - Lat pulls/DB to feet

Nuclear Core 04/28/25

04/28/25 Nuclear Core Equipment: bodyweight Warm Up: Cat-camel Inchworm + cobra D.dog step outs 30 sec each x 2R: Jump rope Over under Squat front raise Workout: EMOM 6 mins: 30 Seated ankle reach 20 Plank jacks 1 min Boatpose/L-hold/Hollow Hold EMOM 6 mins: 20 Side plank hand to foot 60 Deadbugs 1 min Spider plank EMOM 6 mins: 20 Toe touch/60 Bicycles 30 Plank sawing 1 min Superhero’s hold

04/01/25 Light Speed

04/01/25 Light Speed Equipment: DBs, optional KB and slamball Warm Up: Reach thrus Runner lunge stretch Boot strappers Windmills 3 min AMRAP: 20 J.Jacks 10 Squats 5 Push ups Workout: EMOM 6: 20 KB swings 10 x 4-point knee tucks 1 min Sprint 10 Box jumps/Front-back jump squat 20 Russian slamballs 1 min Sprint 10 Get up/Sit up+OH press 20 Skips 1 min Sprint

04/08/25 Light Speed

04/08/25 Light Speed Equipment: DBs Warm Up: 4 mins AMRAP - 10 each: Over under Leg swings D.Dog step outs Push up+ 20-20-20 x 3R: Jog - Shoulder taps/punches - Jump squats Workout: 45-15 x 3R: Battle ropes shuffle Ball over shoulder Squat-lunge rotations Wide push ups Get ups/sit up to stand Chin ups/biceps+serving platter 1 RUN/30 sec Quick feet 04/07/25

04/15/25 Light Speed

04/15/25 Light Speed Equipment: heavy DBs, optional slam ball Warm Up: Runner lunge stretch Floor slides Slow dead bugs 90-90 Then 2R x 20-20-20: Squats - Swimming - Sit ups Workout: 30-30-30 x 3R: Biceps curl side Kazak L - R - Kickback to OH Volleyball shuffle - Back-front lunge L - R SL deadlift BO row L - R - Front squat Ball push ups - Squat pulse - OH high knees

Light Speed 04/22/25

04/22/25 Light Speed Equipment: DBs or slamball Warm Up: 6 mins cap - 3R of: 5 good mornings 10 D. dog step outs 5 bootstrappers 3 inchworms Workout: EMOM 4R: 20 slamballs 8 x push up + 4 knee tucks 15 star jacks EMOM 3R: 15 wallballs 20 ankle sit ups 10 ball cleans 1 Run

Light Speed 04/29/25

04/29/25 Light Speed Equipment: DBs, optional bench/box, KB, slamball Warm Up: 6 mins AMRAP - 10 each: GMs Squats Boot strappers Bearcrawl to plank Push ups Windmills JB lunges Workout: 40-20 x 3R: Pull ups KB swings Box jumps Slamballs KTC Burpees Run/Get ups

04/02/25 Power Up!

04/02/25 Power Up! Equipment: heavy bar or other weight, DBs Warm Up: 20 each: Leg raise Kickbacks Fire hydrant circles 3R of: 6 GM - 6 Boot strappers - 6 Lunges Workout: EMOM 6R: 6-5-4-3-2-1 of: Back squat Remaining time: Push up + 6-5-4-3-2-1 of: Deadlift Remaining time: Hammer curl 6-5-4-3-2-1 of: Bulgarian squats Remaining time: Triceps dips/kickbacks

Power Up 04/09/25

04/06/25 Power Up! Equipment: DBs or Bar Warm Up: AMRAP 6 6 Minutes: 20 Air Squats 10 Sit Ups 8 Good Mornings 5 Push Ups 1 Run ( Randy’s or 30 Sec) Workout: 1 Min each 4R Good Mornings to Squat Walking Lunges Rest 1 Min each 2R Knees Over Toes Split Squats Poliquin Step Ups 1 Min each 4R VMO Squats Calf Raises

04/16/25 Power Up!

04/16/25 Power Up! Equipment:DBs, optional balance board, jump box, barbell Warm Up: GMs Boot strappers Fire hydrants 20-20-20 x 3R: Squat front reach - JB lunges - Jog Workout: 40-20 x 3R: Box jumps/step ups Hip thrusts BB squats/slow squat BB mountain climbers/jump lunge Sumo Str. Leg deadlift Run/Jump rope 40-20-30 x 3R: Wall sit - quick feet - KOT raises

04/23/25 Power Up!

04/23/25 Power Up! Equipment: optional KB, band Warm Up: GMs Boot strappers 90-90 stretch Runner lunge stretch 3R EMOM: 5 squats 4 lunges 3 up downs/burpees Workout: 4R x 40-20: KB/band high knees 1.5 squats 4R x 40-20: (TRX) hamstrings glute bridge (TRX) side lunge 3R x 40-20: Bearcrawl fire hydrants KOT split squats

04/30/25 Power Up!

04/30/25 Power Up! Equipment: heavy weights, optional foamroller and band Warm Up: Tabata 6: Kazak squat Squat + front kick High knees Squat on toes Workout: 3 mins AMRAP + 1 min rest x 4R: 6/12 Deadlifts 30 Band BO kickbacks 3 mins AMRAP + 1 min rest x 4R: 6/12 Back squats 40 Foamroller wallsit pulses

Lift Off 04/03/25

04/03/25 Equipment: DBs or Bar, Dowel Warm Up: 30 Sec 2R Jog Squats Good Morning Dowel: Pass Thrus Light Bar or Dowel: Muscle Snatch OHS Cleans Front Squats 2 Min. Practice Snatch Balance Workout: AMRAP 6 (heavy/light) 4 Snatch Dead Lift 3 Muscle/Power Snatch 2 Snatch Balance 1 OHS AMRAP 6 (heavy/light) 4/6 Power Clean 2/4 Front Squat 1/2 Over Head Press 2MOM 6 Rounds 3 Burpees 12 Thrusters

Lift Off 04/10/25

04/10/25 Lift Off Equipment:DBs or Bar Warm Up: Dowel: Pass Thrus Light Bar: Behind the neck Press Muscle Snatch OHS Snatch Balance Workout: Overhead squat 3-3-3-3-3 reps Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice. 5 rounds, not for time of:
10 hang power snatches
10 push-ups Or: 5 rounds for max reps of:
2/3 bodyweight hang power snatches
push-ups Rest as needed between rounds. Cool Down: Front Scales Back Scales

Lift Off 04/17/25

04/17/25 Lift Off Equipment: DBs / Bar / Dowel Warm Up: Dowel : 1 Min Pass Thrus Light Bar or Dowel: 1 Min each: Behind neck press Dead Lift High Pull Muscle Cleans Front Squats Workout: AMRAP 10 10/ 5 Push Ups 10/ 5 DB Snatch R 10/ 5 Toes to Bar / Knees to chest 10/ 5 DB Snatch L AMRAP 10 10/ 5 Pull Ups 10/ 5 Hang Power Cleans 10/ 5 Press 10/ 5 Front Squats

Lift Off 04/25/25

Lift Off 04/24/25 Equipment: DBs or Bar, Ball Warm Up: 3R 10 Romanian DeadLift 10 Goblet Ball Squats 50 Jump Rope Workout: 10 minutes Snatch Drills: Snatch Grip Pause DL Dip Snatch Hang to Dip Tall Snatch Snatch Balance OHS Hold 5R for time 10 Power Snatches 15 Wall Balls Run 45sec or Hydrant

Arm Strong 04/04/25

04/04/25 Arm Strong Equipment: DBs Warm Up: With light DBs: 30 sec each x 2R: Press jacks Kickback + heartbeat Arm circles Workout: AMRAP 3 x 3R: 8 Curl To Press 8 Front Raise to Tricep Extensions 8 B.O. Row 8 B.O. Fly 8 Chest Press 8 Chest Fly

04/11/25 Arm Strong

04/11/25 Arm Strong Equipment: DBs Warm Up: Tabata 6: Reach thru Squat lat reach Scap. push ups Jacks Workout: 40-20 x 3R: Lat pull to chest fly Biceps curl + abduction Triceps dip pulse / kickback pulse 40-20 x 3R: SA snatch BO row Muscle high pulls 40-20 x 3R: 3-pulse push ups Seated side heartbeats

04/18/25 Arm Strong

04/18/25 Arm Strong Equipment: DBs, optional bench Warm Up: 30 sec each: Arm circles Swimming Inchworms Push ups Superheroes Press jacks Workout: Circuit 40-20 x 4R: Battle rope Triceps dips Chest fly + press Chin ups TRX parallel row

04/25/25 Arm Strong

04/25/25 Arm Strong Equipment: DBs, optional band and KB Warm Up: 20-20-20 x 2R: Scap push ups - Halfdivebombers - Plank salutes Windmills - Swimming - Press jacks Prisoner squat kick - Large circles - Cross jacks Workout: Tabata 4 mins: KB SA swings - SA OH press 40-20 x 4R: Diagonal chest fly SA row + kickback SA snatch Push up + ankle tap Tabata 4 mins: Band plank walk - Bird-dog

Big Bang 04/12/25

04/12/25 Big Bang Equipment: DBs, optional slamball Warm Up: EMOM 5: 5 squats - 4 lunges - 3 push ups Then: Jog Knee tucks Windmills J.Jacks Burpees Workout: 24 mins AMRAP: Ladder Game or Ladder 2-4-6-…: Throw the ball each round to determine amount of reps of: Pull ups/choppers(per side) Side lunge (per side) Jackknife + V-up 1 Run with Slamball

Big Bang 04/26/25

04/26/25 Big Bang Equipment: DBs or Bar Warm Up: 5 Min AMRAP Run to Hydrant (45 sec) 5 Push Ups 10 Sit Ups 15 Squats Workout: 21-15-9 Deadlifts Burpees For Time: 10-9-8-7-6-5-4-3-2-1 Goblet Step Ups Cleans + Press V-Ups

Lift Off 05/01/25

05/01/25 Lift Off Equipment: Warm Up: AMRAP 4 5 Push Ups 10 Sit Ups 15 Air Squats Light Bar or Dowel
Pass Thrus Muscle Snatch OHS Go over Hang Power Snatches Workout: EMOM 8 10 Hang Power Snatches 10 Box Jumps/Step Ups AMRAP 8 6 Deadlifts 4 Hang Power Cleans 2 Push Press LADDER 8 1 KB Swing 1 Goblet Squat 2 KB Swing 2 Goblet Squat 3… and so on increasing by 1 each round.

Lift Off 05/08/25

Lift Off 05/08/25 Equipment: Warm Up: Pass Thrus Behind Neck Press Good Mornings Squats Light Bar: Snatches Cleans Workout: 15 Min AMRAP 6 Squat Snatches 10 KB Swings 5 OH Lunges Waiter Walks (Up and Back or 20 High Knees) 6 OH Press 7 Min AMRAP 4/8 Hang Power Cleans 6 Pull Ups 8 Box Jumps/Step Ups/ Jump Squats

Lift Off 05/15/25

5/15/25 Lift Off Equipment: DBs or Bar, dowel Warm Up: 8 Min Reach Thrus Jumping Jacks Back Lunges Dowel: Pass Thrus Light Bar: Rehearse Deadlift Rehearse Snatch Rehearse Clean Workout: AMRAP 12 8 Power Snatches 10 Push Ups 40 sec Run AMRAP 12 8 Deadlift 6 Power Cleans 8 Front Squats 2 Burpees

Lift Off 05/22/25

05/22/25 Lift Off Equipment: DBs or Bar Warm Up: Review with Light Bar/Dowel/ or light DB Deadlifts Hang Power Cleans Front Squats Push Press Back squats Workout: AMRAP 20 (heavy/light) 5/10 Deadlifts 75-115 lbs 5/10 Hang Power Cleans 5/10 Front Squats 5/10 Push Press 75-115 lbs 5/20 Back squats/Air Squats 75-115 lbs

Lift Off 05/29/25

Every 4Min for 6R If done fast do 2R or go up in weight Rest Remaining Time: 6/12 Snatch Deadlifts/ DB Deadlifts 4/10 Hang Power Snatches/ DB Alt 2/6 Overhead Squats / Single Arm or dowel 6 Pull Ups / Front Raise to Tri Ext.

05/02/25 Arm Strong

05/02/25 Arm Strong Equipment: DBs Warm Up: Wrists and shoulder mobility Half divebombers Scorpions Wide push ups 3 mins AMRAP: 5 Swimming 10 Predator Jacks 20 Punches Workout: 30-30-30 x 3R: Chest flys SA L - R - Scap chest press Alt biceps curls - BO row - Push press Triceps extensions - OH shrugs - Kickbacks Push ups - Little mermaid - Shoulder taps

05/09/25 Arm Strong

05/09/25 Arm Strong Equipment: DBs, optional slamball and KB Warm Up: 30 Sec 2R: Over under - Windmills -Inchworms JB lunges - Push ups - Predator jacks Workout: 45-15 x 3R: Toe tap Push ups Hammer curl + abduction 30-30-30-30 x 4R: Row burpees Halos in lunge 30-30-30-30 x 3R: SA snatch + OH press Triceps dips Tabata 4 mins Slamballs/ Battle rope

Arm Strong 05/16/25

05/16/25 Arm Strong Equipment: DBs, optional band and bench Warm Up: Joints Windmills Inchworms Swimming Scap push ups 20-20-20 x 3R: Jumping jacks Shoulder taps/punches Large circles Workout: 45-15 x 3R Chin ups/TRX biceps curls 3-pulse dips Band Plank walk/reverse fly 45-15 x 3R Push up + Wide row Alt. Chest fly Tabata 6 mins: Sumo high pulls Burpees Cross jacks

05/23/25 Arm Strong

05/23/25 Arm Strong Equipment: DBs, optional balance board, bench, band Warm Up: Cat-camel Bird-dog Crab-bear/reach ups Halfdivebombers 3 min AMRAP: 20 Punches 12 Squat lat reach 1 Run/20 Crossjacks Workout: 45-15 x 4R: Battle rope Reverse flys Woodchoppers BB push up + Chest fly + lat pull 1 min Rest/Run

05/30/25 Arm Strong

Arm Strong Equipment: DBs Warm Up: 30 Sec 2R Press Jacks Half Dive Bombers Arm Drivers Push Up Pulses Workout: Circuit 40/20 5R Pull Ups/ Lat Pulls Curl to Arnold DB Row + Back Fly Chest Press to Chest Fly 1 Min Rest

Big Bang 05/03/25

05/03/25 Big Bang Equipment: DBs, Bar, KB, Box/Step Warm Up: 30 sec 2 Rounds Jog Good Mornings Squat Pulses Cossack Squats Dive Bombers Workout: For Time 30 Minute Cap Partner Workout: One partner works while the other One does KB Goblet squat hold. Work to complete: 200 Jump Rope 100 High Knees 90 Toe Taps 80 VMO Air Squats 70 Single Arm Snatches 60 Sit Ups 50 Clusters 40 Box Jumps/ Step Ups/ Back Lunges 30 Heavy Dead Lifts 20 Burpees 10 Get Ups Every Minute on the minute: Resting partner does 2 Goblet Squats If KB has to be put down: 2 burpee penalty Home or no partner: Half the reps 1 burpee EMOM

Big Bang 05/10/25

05/10/25 Big Bang Equipment: DBs, Bar Warm up: GM walk Bearcrawl Side squats Crab/duck walk JB lunges High knees Skips Burpee walk Workout: 2MOM x 4R (30 sec rest) 10 DB Lunges 10/20 KTC Remaining time: Hollow Hold 2.5MOM x 3R (30 sec rest) 10 Leg raises 12 Deadlifts Remaining time: Jump rope/run 2MOM x 4R (30 sec rest) 10 Sumo to Arnold 10 Jack + V up Remaining time: Air squats

Big Bang 05/17/25

05/17/25 Big Bang Equipment: DBs, optional Bench, slamball and KB Warm Up: 30 sec each: Reach thrus Over under D.Dog step outs Divebombers 3 mins AMRAP: 5 Squats - 5 Push ups - 5 Sit ups Workout: AMRAP 10 10 DB Snatches 10 DB Step Ups 10 Front Rack Back Lunges 10 DB Sit ups EMOM 12: 20 Slamballs 40 Push up pulses 20 KB swings 1 Run/5 Burpees

Big Bang 05/24/25

05/24/25 Big Bang Equipment: DBs, optional Slamball, step stool or chair Warm Up: 6 mins cap x 3R (with dowel or light bar): 10 GMs 10 Squat front raise 10 Muscle snatches 10 Push ups Workout: 1.5MOM x 3R (30 sec rest): 8 TTB/V-ups 8/16 Str. Leg Sumo Deadlifts Remaining time: Slamballs 3 min AMRAP x 3R (30 sec rest): 10 Box jumps/Step ups/Back lunge high knee 10 Jackknives 10 Thruster jacks 1.5MOM x 3R (30 sec rest): 8 Plank row push ups 8/16 Weighted kazak squats Remaining time: Burpees

Big Bang 05/31/25

05/31/25 Big Bang Equipment: DBs, Slam Ball Warm Up: 30 sec each: GMs Inchworms Scorpions Boot strappers Windmills JB lunges 3 mins AMRAP: 20 Jacks 1 Run/30 Bicycles Workout: 3 min AMRAP x 4R (1 min rest in between): 8 Front squats 12 OH Press 16 Weighted sit ups 3 min AMRAP x 3R (30 sec rest): 10 Slamballs 10 OH lunges 1 Run with the ball/50 Jump rope

05/05/25 Nuclear Core

05/05/25 Nuclear Core Equipment: DBs or slamball Warm Up: Cat-camel Runner lunge reach Scorpions Half-divebombers 20-20-20 x 2R: Inchworms - Superheroes - Knee tucks Workout: Tabata 4: Slow sit up - Russian twist Reptile knee tucks - Kneeling slamballs Flutter kicks - slow KTC Side Crunches L - R Squat front raise - OH high knees

05/12/25 Nuclear Core

05/12/25 Nuclear Core Equipment: DBs or Slamballs, optional TRX Warm Up: Cat-camel Runner lunge stretches Floor slides Reverse scorpions 3 mins AMRAP: 10 Sit ups - 5 Half-divebombers - 10 Squat jacks Workout: 30-30-30 x 3R: (TRX) Knee tucks - Commando plank - Superhero push ups Bicycles - Sit up OH press - Scissors (TRX) SA Squat arm reach L - R - Hollow arm circles Russian rainbow - Cross sit up L - R

05/19/25 Nuclear Core

05/19/25 Nuclear Core Equipment: optional dowel or light weights Warm Up: 20-20-20 x 2R: Reach thrus - Boot strappers - Windmills Crunch - Glute bridge - Deadbugs Workout: 40-20 x 4R: 5 Sit ups then: Bicycles Toe touch/cross crunch Tabata 4: Cross KTC - Donkey jumps Tabata 4: OH squats - Knee tucks 40-20 x 3R: 5 Leg raises then: Ankle taps Tabletop crunches

Light Speed 05/06/25

05/06/25 Light Speed Equipment: KB or DBs Warm Up: 30 Sec 2R Jog Good Mornings Jump Squats Split Pulses Up Downs Jack Knives Workout: 40/20 3R Skiers Sumo Deadlift High Pull Jump Lunges/ Back Lunges Sit up to get up Death march Kickback to OH KTC Slam ball burpees Rest

Light Speed 05/13/25

05/13/25 Light Speed Equipment: DBs Warm Up: Jog Squats Cossack Squats Good Mornings Half Dive Bombers Workout: EMOM 12: 16 KB swings 10 Squat cleans EMOM 8 10 Press Remaining Time: Jump Rope AMRAP 4 10 Star Jacks 20 Skiers

Light Speed 05/20/25

05/20/25 Equipment: DBs , Bar Warm Up: 30 Sec. 3R Jog Half Dive Bombers Monster Walks Good Mornings Workout: For time: 5R Cap 24 Min. 10 Push Ups 20 Air Squats 10 Hang Cleans 5 DB Man Makers 10 Crunches 10 DeadBugs 10 Glute Bridge Any Time Remaining: AMRAP 30 Jump Rope 30 Sec Plank

05/27/25 Light Speed

05/27/25 Light Speed Equipment: Slamball or DBs Warm Up: Dynamic Arm Warm Up 40-20 2R Jog Lunges Predator Jacks Workout: 30-30-30-30 x 4R: Slamballs/floor to shoulder - OH high knees - Rainbow lunges Toe taps - Squat + Halo - Burpee over ball/Skaters Sit up + heartbeat - Flutter kicks - Russian twists

05/07/25 Power Up!

05/07/25 Power Up! Equipment: any weight, optional step/plank/BB Warm Up: Toe Spreads Big Toe Raises Ankle Circles Calf Raise Air Squats Inward and outward walk Single-Leg Balance w/ Arm Reaches Workout: 30-30-30 x 3R: Cossack Squat Toe-Elevated Calf Raises 30-30-30-30 x 3R: SL Deadlift L - R Heel Walks 30-30-30 x 3R: Quick feet Front squat 30-30-30-30 x 3R: Skaters Split squat knee extensions L - R

Power Up 05/14/25

05/14/25 Power Up! Equipment: any weight or bodyweight Warm Up: Jog Squats Jump Rope Predator Step Outs Good morning to squat Workout: 40-20-30 5R Alternating Lunges Air Squats Rest 40-20-30 3R Cossack Squats Good Mornings 40-20-30 5R Split Squat Jumps/Pulses Squat Jumps Rest 40-20-30 3R Calf Raises Tibial Raises

05/21/25 Power Up!

05/21/25 Power Up! Equipment: bodyweight Warm Up: 20 Each: Leg swings Side leg lifts Fire hydrants 90-90 knee lifts EMOM 3: 6 Lunges - 5 Squats - 4 GMs Then: Calf raises Workout: 40-20 x 3R: 1.5 Squats Volleyball shuffles Bootstrappers Plié squats Front lunge + side kick Squat lunge rotations Penguin taps

Power Up 05/28/25

Power Up 05/28/25 Equipment: DBs, Optional Band Warm Up: 40/20 2R Squats Front Side Leg Lifts Rear Leg Lifts Good Mornings Cossack Squats Glute Bridges Workout: 30 Sec each 2 Small Rounds x 4 Big Rounds (rest 2 Min between Big Rounds) VMO Squats DB Sumo Front Squats Straight Leg DL Jump Squats

06/02/25 Nuclear core

06/02/25 Nuclear core Equipment: DBs Warm Up: Cat-camel Fire circles 90-90 Scorpions Windmills Large circles 20-20-20 x 3R: Inchworms - Knee tucks - Jumping jacks Workout: 40-20-30 x 3R Circuit: Commando plank jacks - Mountain climbers 1-2-3 Sit up - Scissors Front hold squat - Rainbows 30-30: Side plank arm driver L - R Get ups/hollow rock - Burpees

06/09/25 Nuclear Core

06/09/25 Nuclear Core Equipment: Bodyweight Warm Up: Cat-camel Divebombers D.Dog step outs 20-20-20 x 3R:
Squat knee circle Twisting knee tucks Superhero Ws Workout: 30-30-30 x 4R: Shoulder taps/saluts Flutter kicks up and down Reverse crunches SL sit ups L - R Leg double rainbows Crunch rainbows Side plank hip dips L - R 4 High Knees + 4 Knee tucks

Nuclear Core 06/16/25

06/16/25 Nuclear Core Equipment: any weight + light yoga block or cushion Warm Up: 30 sec each x 2R: Plank - Commando planks - Superhero burpees KTC - Jack Knives - Sit ups Workout: 30-30-30-30 x 4R: FB crunch - Snow angel - Sit up oh press Cross Crunch L- R - Deadbugs 3-pulse Sit up - Ankle taps - Yoga block pass

Nuclear Core 06/23/25

06/23/25 Nuclear Core Equipment: bodyweight Warm Up: Cat-Camel Divebombers Scorpions 20-20-20 x 3R: Crunch - Glute bridge - Leg raise Workout: Tabata 8: Squat leg reach Plank Jacks Get ups/hollow hold Star crunches 40-20-30 x 3R: KTC - L-hold/Boatpose Commando planks - Reptile knee tucks Ankle taps - FB crunch Plank hip twist - Superhero push ups

Nuclear Core 06/30/25

Nuclear Core 06/29/25 Equipment: DBs, KB (Optional) Warm Up: 30 Secs 2R Jog Squats Cat Cow Puppy to Cobra Super Heroes Bird Dog Dead Bugs Workout: 40/20 Circuit 3R on each 1 min rest between exercises DB W Super Heroes DB Bird Dogs DB Dead Bugs Swings Squat Front Raise Lat Raise Sit Ups

Light Speed 06/03/25

06/03/25 Light Speed Equipment: KB or dumbells Warm Up: Joints Tabata 6: GM + squat Push ups JB lunges Jacks Workout: 2MOM x 3R (30 sec rest): 25 KB swings 10 Push up + toe touch Remaining time: Jump rope 2MOM x 3R (30 sec rest): 16 Back lunge + front circle 10/20 KTC side to side Remaining time: Plank 2MOM x 3R (30 sec rest): 16 Squat + side leg raise 8 Side plank walk + row Remaining time: Run/Jacks

Light Speed 06/24/25

06/24/25 Light Speed Equipment: DBs Warm Up: 40/20 3R Jump Rope Push Up Pulses Workout: 1 Minute Between Exercises 40/20 3R Chest Fly 40/20 3R 8 Mountain Climbers + 1 Push Up 40/20 3R Skiers 40/20 3R Power Cleans + Press 40/20 3R In Out Jump Squats 40/20 3R Sumo High Pull 40/20 3R Pull Ups / Front Raises

Light Speed 07/01/25

07/01/25 Light Speed Equipment: light DBs, optional slamball Warm Up: 3R of: 5 Hive divebombers 10 Squats 10 Windmills 30 Jump rope Workout: 30-30-30 x 3R: Squat jacks - DB punches 3-jump lunges+side kick - Push up shoulder taps Toe taps - Bearcrawl/Monster walk KTC - Slamballs/Skiers Ankle sit ups - Get ups/Jump squats

06/04/25 Power Up!

06/04/25 Power Up! Equipment: heavy weights, optional bench or couch Warm Up: Runner lunge stretches 90-90 knee lifts Hip walk Inner/outer foot walk Monsters Side lunges Jumps Skipping High knees Workout: 12 mins cap Ladder: 8-6-4-2 (double if light weight) Back squat Front rack lunges (per side) Sumo deadlift high pull Remaining time: Air squats for count EMOM 12: 10 Bulgarian squats 20 Kazak squats 30 Mountain climbers/split jumps 20 Hip thrusts

6/10/2025 Light Speed

6/10/2025 Light Speed Equipment: Kettlebells, Slamball, Mats Warmup – 5 minutes – 30 sec each 2R -Lateral Shift -Arm Circles -Walkouts -Internal External Leg Rotation -High Knees Block 1 - Upper Body 40/20 3 Rounds -Alt Plank Low Rows -Slam Ball -Russian Twists Block 2 – Lower Body 40/20 3 Rounds -Kettle Bell Swing -Kettle Bell Squat to Jump -Alternating Jumping Lunges Block 3 - Total Body 40/20 3 Rounds -Burpees -Speed Skaters -Mountain Climbers Cool Down – 5 minutes -Alternating rotational shift -Quad Stretch -1/2 Kneeling Spinal Twist -Pigeon Stretch -Child’s Pose w/ lat stretch

06/11/25 Power Up!

06/11/25 Power Up! Equipment: any weights Warm Up: 30 sec each: Good mornings Over under Windmills Boot strappers Squats Lunges 1 min from Jog to Quick feet Workout: 2MOM x 3R (30 sec rest) 10 Back lunge + side leg lift 10 Str. Leg Deadlifts Remaining time: Jump rope 2MOM x 3R (30 sec rest) 15 Jump squats 15 Boot strappers Remaining time: Monster walk 2MOM x 3R (30 sec rest) 20 Hip trusts 10 Sumo deadlifts Remaining time: Squat front reach

06/25/25 Power Up!

06/25/25 Power Up! Equipment: DBs or KB Warm up: GMs Side squats Bearcrawl Lunges High knees Burpees Workout: EMOM Circuit 3R: 10 x 3-pulse jump squats 16 Side lunges 10 Volleyball shuffles 30 KOT raises 20 KB swings 16 Wide straight leg deadlifts 1 Run (+ 1 Run ER)/ 20(+10 ER) Walking lunges

Lift Off 06/05/25

06/05/25 Lift Off Equipment: DBs or Bar, Dowel Warm Up: Dowel Warm Up 2MOM 5R 6 Hang Power Snatch 6 OHS 24 Skiers Workout: 20 Min AMRAP Ladder 10-09-08-07-06-05-04-03-02-01 01-02-03-04-05-06-07-08-09-10 Squat Snatch Burpees over bar

06/19/25 Lift Off

06/19/25 Lift Off Equipment: Band/dowel, barbell or dumbbells Warm Up: Dowel/band warm up 20-20-20 x 3R:
Str. Leg deadlifts - High pulls - Front squats Workout: EMOM 2.5: 8/16 Deadlifts 8 Burpees Remaining time: Jump rope EMOM 2: 4/8 Cleans 8 OH presses Remaining time: Sit ups EMOM 1.5: 4/8 Snatches 8 Thrusters Remaining time: Skaters

Lift Off 06/26/25

Lift Off 06/26/25 Equipment: DBs or Bar Warm Up: 3R 10 Air Squats 6 Good Mornings 3 Push Ups Dowel or Light Bar 30 sec each 2R Deadlift High Pull Muscle Cleans Front Squats Workout: AMRAP 3 Minutes 3 Power Cleans 3 Front Squats 3 Burpees Rest 1 Minute AMRAP 3 Minutes 6 Power Cleans 3 Front Squats 3 Burpees Rest 1 Minute AMRAP 3 Minutes 9 Power Cleans 3 Front Squats 3 Burpees Rest 1 Minute AMRAP 3 Minutes 3 Power Cleans 6 Front Squats 3 Burpees Rest 1 Minute AMRAP 3 Minutes 3 Power Cleans 9 Front Squats 6 Burpees Rest 2 Minute AMRAP 4 10 KB Swings 10 Sumo Dead Lift High Pull 10 Jumping Jacks

06/06/25 Arm Strong

06/06/25 Arm Strong Equipment: DBs Warm Up - 5 min Side to side reach Sumo Surprise Walkout to hand release pushup Plank to pike Seal jacks Block 1 - 4 Rounds 40 sec work/20 sec rest Endurance S/A Chest Press S/A Reverse Fly Around the World Alt V-ups 1 min rest Block 2 - 4 Rounds 40 sec work/20 sec rest Power Chest Press (Explosive) Low Row (Explosive) Neutral Grip Push Press Knee Tuck 1 min rest Cool Down - 5 min Alt step out with reach Reverse shoulder stretch Cat cow Sphinx Downward dog to fold

06/20/25 Arm Strong

06/20/25 Arm Strong Equipment: DBs, optional bench, band Warm Up: 30-30-30 x 2R: Windmills - Inchworms - Push ups Large circles - Shoulder taps - Cross jacks Workout: Circuit 45-15 x 4R:
Battle ropes/Split jacks w/DBs Triceps dips Santana push ups SA BO Row Band fly + lat pull

Arm Strong 06/27/25

Arm Strong 06/27/25 Equipment: DBs or Bar, Bench Warm Up: Jog 1 Min AMRAP 6 With Light DBs 10 Arm only Cleans 10 Press 10 Tricep Kick Backs 10 Thrusters 10 Skiers 4 Push Ups Workout: 1 Min on 1 Min off 3R each Bench Press Tricep Extensions OH Press/ Pike Push Ups Box Dips Cheating Bicep Curls Front Raises Back Fly

Big Bang 06/07/25

Big Bang 06/07/25 Equipment: Dbs or Bar, KB Warm Up: 40/20 2R Squats Full Body Crunches Dive Bombers Split Squats Reach Thrus Workout: Perform each exercise as quickly as possible. 50 Front Squats 10 Burpees/ Box Jumps/ Run 40 Sit-Ups 10 Burpees/ Box Jumps/ Run 30 Lunges 10 Burpees/ Box Jumps/ Run 20 Kettlebell Swings 10 Burpees/ Box Jumps/ Run 10 meter Bear Crawl/ 10 Push Ups 10 Burpees/ Box Jumps/ Run 30 Lunges 40 Sit-Ups 10 Burpees/ Box Jumps/ Run 50 Front Squats

Big Bang 06/21/25

06/21/25 Big Bang Equipment: Dumbells Warm Up: Cat-camel Runner lunge stretches Boot strappers 30-30-30 x 2R: Kickback + OH - Back lunge front kick L - R Biceps curl in sumo - Push up rows Workout: 50 Penguin Taps / 100 Jump Ropes 10 Burpees 20 Ball Slams 30 Push Press 40 Box Jumps/ Back Lunge Skips Rest 2 Min 50 Penguin Taps / 200 Jump Rope 40 Box Jumps/ Back Lunge Skips 30 Thrusters 20 Ball Slams 10 Burpees

7/02/25 Power Up!

7/02/25 Power Up! Equipment: DBs, Kb or Bar Warm Up: 30 Sec 3R Jog Good mornings Squats Cossacks Workout: 40-20 x 3R Single Leg deadlifts Goblet/ Front Squats 40-20 x 3R Good Mornings/ Straight Leg Dead Lift Front Back Lunges 40-20 x 3R Cossack squats Sumo deadlift 40-20 x 3R Calf Raises In Out Squats

07/16/25 Power Up!

07/16/25 Power Up! Equipment: any weights, optional band Warm Up: GMs Boot strappers Runner lunge stretches 90-90 stretches 3R: 20 Calf raises 10 VMO squats 10 Kazak squats Workout: 5 mins AMRAP: 20 Fire hydrants 10 Volleyball shuffles 1 Run/80 Jump rope 3R EMOM: 8/16 Deadlifts 30 Reverse scissors 10 Squat on toes 1 Run/80 Jump rope 5 mins AMRAP: 20 Back lunge front reach 40 Side leg raises 1 Run/80 Jump rope

07/23/26 Power Up!

Power Up 07/23/25 Equipment: Bar or DBs, Loop Band Warm Up: 3R 30 Sec each Jog Air Squats Lunges Cossack Calf Raises Workout: EMOM 4 10 Dead Lifts EMOM 4 High Knees 40 Sec EMOM 4 20 Split Squats EMOM 4 30 Air Squats 30-30-30 2R Banded Leg Side Raise Back Raise Front Raise

07/30/25 Power Up!

Power Up! 07/30/25 Equipment: DBs, Bar, Box Warm Up: 2 Rounds 20 Air Squats 20 Alternating Lunges 20 Alternating Split Squat Jumps 10 Boot Strappers Workout: 40/20 4R Russian Step Up Penguin Taps/ Jump Rope Single Arm OH Lunge (per arm, alternating legs) Good Morning to Squat Single Leg DB Deadlift Rest

Lift Off 07/03/25

Lift Off 07/03/25 Equipment: DBs , Bar Warm Up: AMRAP 5 10 Jumping Jacks 10 Squats 10 Puppy to Cobra 10 Push Ups 10 Sit Ups 1 Get Up Dowel or Light Bar: Deadlift High Hang Power Cleans Front Squats Shoulder to OH Over Head Squat Workout: Heavy/Light AMRAP 5 4/10 DeadLift 10 Up Downs AMRAP 5 4/10 High Hang Power Cleans 10 KB Swings AMRAP 5 4/10 Front Squats 10 Predator Jacks AMRAP 5 4/10 Shoulder to OH 4/10 OHS

Lift Off 07/10/25

Lift Off 07/10/25 Equipment: DBs , Bar, Band or Dowel Warm Up: 30 secs 2R Jog Squats Good Mornings Lunges Light Bar/Dowel Pass Throughs Deadlift BN Press Snatch Balance Hang Power Snatch OHS Muscle Cleans Hang Power Cleans Front Squats Workout: ARMAP 10 2-4-6-8-… Deadlift KTC Lunges (L+R = 2 Reps) AMRAP 10 1-2-3-4-… Snatch Grip Strict Press Power Snatch Balance High Hang Power Snatch OHSquat Alternative: AMRAP 10 1-2-3-4-… Muscle Cleans Hang Power Cleans Front Squats Burpee

Lift Off 07/17/25

Lift Off 04/17/25 Equipment: DBs or Bar, Dowel Warm Up: Tabata 4 Jog Jacks 
Clean Complex: Deadlift Extension High Pull Muscle Clean Front Squat AB Complex Crunch Full Body Crunch Sit Up Jack Knife V-Up Workout: AMRAP 20 Ladder 1..2..3..4..5 Clean Complex Ab Complex

Lift Off 07/24/25

Lift Off 07/24/25 Equipment: DBs or Bar, Dowel Warm Up: 1 Min each Samson Stretch Sit Ups SuperHeroes OHS Good Mornings Light Bar or Dowel Snatches Cleans Workout: EMOM 10 Odd: 3 hang power snatches + 2 overhead squats Even: 10 Box Jump/ Step Ups/ Back Lunge to Skip EMOM 10 Odd: 10 Sumo Dead Lift High Pull 
Even: 8 Knees to Chest/ V-up

Lift Off 07/31/25

Lift Off 07/31/25 Equipment: DBs or barbell Warm Up: Dowel warm up With light bar: 20-20-20 x 2R: Clean Front squat Push press GMs Workout: 5 mins AMRAP x 4R: 8 Deadlifts 10 SA Snatch / 5 Snatch 12 Sit ups 1 min rest between rounds

Arm Strong 4th of July 07/04/25

Arm Strong 4th of July 07/04/25 Equipment: DBs Warm Up: 30 Sec 2R Light DBs Chest Pulses Straight Leg Deadlift Jumping Jacks Squats Star Jacks Skiers Workout: 3 MOM 6R 1 Run / 45 sec 7 Thrusters 7 Sumo Squat Curl to Arnold 6 Devil Press Optional: With Time Remaining Chest Flies Push Ups Full Body Crunches Plank AMRAP 4 6 Front Raise to Abduction 4 DB Cleans 20 Tricep Pulses

Arm Strong 07/11/26

Arm Strong 07/11/25 Equipment: DBs, Bar, Bench Warm Up: 40/20 2R Press Jacks Chest Pulses Tricep Pulses Workout: EMOM 10 Odd: 10-12 Bench/Chest Press Even: 10-12 Dips/ Upright Rows EMOM 10 Odd: 10-12 Australian Pull Up/ Bent Over Row Even: 10-12 Strict Press/ Front Raises EMOM 4 Odd: Bicep Curls to Failure Even: Tricep Extensions

Arm Strong 07/18/25

07/18/25 Arm Strong Equipment: DBs, optional bench Warm Up: Tabata 4: Inchworms - Half-divebombers - Windmills - Jog Tabata 4 with DBs: DB circles - Skiers - JB lunges - Press jacks Workout: 40-20 x 3R Circuit: Battle rope rainbows Diagonal chest press Triceps dips Superhero push ups Slow BO flys TRX row Scap. Pull ups

07/25/25 Arm Strong

07/25/25 Arm Strong Equipment: DBs, optional bench Warm Up: 10 Each: Reach thrus Windmills Squat lat reach 20-20-20 x 3R: Divebombers - D.Dog step outs - Cross jacks Workout: 4R x 40-20: Plank rows Butterflies Haybailers Ball to feet Push up+ AMRAP 6: 10 Biceps curls 10 DB abductions 15 Triceps dips/skull crushers 15 Starjacks

Big Bang 07/05/25

07/05/25 Big Bang Equipment: DBs Warm Up: 30 Secs each 2R Reach Thrus Wind Mills Deep Lunge Reach Up Dive Bombers Tabata 4 High Knees Jumping Jacks Squats Press Jacks Workout: 40/20 Circuit 4R Chest Press to Fly Step Overs/ Lunges Row to Fly Russian Twist Goblet Squats Knees to Chest

Big Bang 07/12/25

Big Bang 07/12/25 Equipment: DBs, KB Warm Up: GMs Swimming Inchworms to cobra Boot strappers 3R: 10 squats 10 push ups 20 bicycles Workout: 1.5MOM x 4R: 10 Thrusters 8 Curtsy lunge + side Lunge 1.5MOM x 4R: 20 KB swings 10 Push ups + 1.5MOM x 4R: 10 Squat + Back Lunge 10 Sit up + halo Remaining time: Bicycles Seal jacks Hollow hold Jump rope

Big Bang 07/19/25

Big Bang 07/19/25 Equipment: Bar, DBs Warm Up: Samson Stretch 40/20 w/ bar 2R Squats Sit Ups Overhead Squats Good Mornings Bicep Curls Workout: Every 5 Minutes on the minute: Min 0-5 3R 10 Single Arm Thrusters (5+5) / 10 Cleans 10 Burpees / Up Downs Min 5-10 3R 10 Sumo Deadlift High Pull 10 Push Ups Min 10-15 3R 20 Goblet Reverse Lunges 10 Single Arm DB Push Press/ Front Raise Min 15-20 3R 20 Goblet Squats 10 Devil Press / Burpees

Big Bang 07/26/25

Big Bang 07/26/25 Equipment: Bars, DB, Mat Warm Up: 1 Min Jog 30 sec 2R Squats Lunges Good Mornings Cossacks Dive Bombers Workout: Test: AMRAP 3 Hollow Hold AMRAP 3 Squats AMRAP 3 Sit Ups AMRAP 3 Push Ups AMRAP 3 Plank Studio: Test: 1 Rep Max Dead Lift Chest Press Squats OH Press

07/07/25 Nuclear Core

07/07/25 Nuclear Core Equipment: DBs or slamball Warm Up: Cat-camel Runner lunge reach Scorpions Half-divebombers 20-20-20 x 2R: Inchworms - Superheroes - Knee tucks Workout: Tabata 4: Slow sit up - Russian twist Reptile knee tucks - Kneeling slamballs Flutter kicks - Scissors Side Crunches L - R Squat hold heartbeats - OH high knees

Nuclear Core 07/14/25

07/14/25 Nuclear Core Equipment: light DBs, optional slamball Warm Up: Cat-camel Bird-dog Scorpions 20-20-20 x 2R: Crunch - Glute bridge - hollow rock Knee tucks - Up downs - Cross jacks Workout: 3R x 45-15: 1-2-3 sit ups Slamballs 30-30-30-30 x 4R: Side plank arm driver L - R - Jackknives 3R x 45-15: Snow angels Commando plank jacks

07/21/25 Nuclear Core

07/21/25 Nuclear Core Equipment: any weight Warm Up: 30 sec each x 2R: Cross stretch: Lower back - Lats Crunch - Cross sit ups Up downs - Reverse deadbugs Workout: 2.5MOM x 4R: 16 OH press Sit ups 8 Reptile push ups/squats 2.5MOM x 4R: 16 KTC 8 V-up + Superhero Remaining time: Bicycles Knee tucks Plank jacks Deadbugs

07/28/25 Nuclear Core

07/28/25 Nuclear Core Equipment: slamball or DBs Warm Up: Cat-camel Runner reaches 90-90 Slow deadbugs 3 mins AMRAP: 20 Knee tucks 10 Superheroes 5 Get ups/10 jackknives Workout: 2 min Plank extremities complex 30-30-30 x 3R: 1. Side plank leg raise L - Side crunch L 2. Side plank leg raise R - Side crunch R 3. Tabletop hold - Crunches 10 mins AMRAP Ladder 2-4-6-…: KTC Lunge halos Ball over shoulder 2 min Plank extremities complex

07/08/25 Light Speed

07/08/25 Light Speed Equipment: medium to heavy DBs Warm Up: 30 sec each: Leg swings Hip rotations Arm circles Jog/jump rope Squats Punches Jumping jacks Up downs Workout: 3R EMOM: 12 Sumo squat high pull 6 Push up + toe touch 12 OH lunges 6 Burpees 12 V-up + Jackknife 6 Get ups/Pull ups 12 Splusters

Light Speed 07/15/25

07/15/25 Light Speed Equipment: DBs, KB, Box/Step Warm Up: Arm Swings 30 Sec 2R Squats Push Up Pulses Good mornings High Knees Back Lunge High Knee Workout: 40/20 4R DB Snatches/ High Pull Slam Balls/ Skiers Burpee Box Jumps/ Lunge + Skip Kettlebell Swings Broad Jumps/ Monster Walk Rest 3 Min Plank Challenge

Light Speed 07/22/25

07/22/25 Light Speed Equipment: DBs, optional ball Warm Up: GMs Prisoner squats Swimming Over unders 4min cap 3R: 10 Lunges 20 Jumping jacks 1 Run/40 Jump rope Workout: 40-20-30 x 3R: Skaters - Burpees Wallballs - Jump squats Side lunges - Bearcrawl Split jacks - Shoulder taps Jump rope - OH squats 1 Run/1 min Jog

Light Speed 07/29/25

Light Speed 07/29/25 Equipment: DBs or Bar Warm oUp: With Light Dumbbells Tabata 4 min Jog Sumo Squat Curl to Arnold Tabata 4 min High Knees Front Side Raises Workout: EMOM 12 1 Minute Clean High Pulls 1 Minute Skiers 1 Minute Bicycles Rest EMOM 12 1 Minute Push Press 1 Minute Up Downs 1 Minute Mountain Climbers Rest

Arm Strong 08/01/25

Arm Strong 08/01/25 Equipment: DBs, optional bench and balance board Warm Up: Cat-camel Scap push ups Scorpions Inchworms Windmills Over unders 2 mins: 5 Push ups - 10 Cross jacks - 20 Punches Workout: EMOM 6: 8 BB push up + 4 knee tucks 20 DB press jacks EMOM 6: 20 TRX rows 10 Kickback + OH press EMOM 6: 20 Rotational biceps curls 8 x 3-pulse triceps dips Tabata 4: Burpees

Arm Strong 08/08/25

08/08/25 Equipment: DBs, Bench Warm Up: Tabata 4min 2x Push Ups Press Jacks Skiers Cross Abductions Workout: EMOM 4R 8-10 reps or Failure: Seated Bicep Curls Chest Press Skull Crushers Seated OH Press Lat Pulls Seated Front Raises Single Arm Kneeling Fly

08/15/25 Arm Strong

08/15/25 Arm Strong Equipment: DBs, optional band Warm Up: 30 sec x 2R: Arm circles Windmills Inchworms Split jacks Workout: 40-20 x 3R: TRX biceps curls Band side twist Triceps 3-pulse dips TRX chest fly Band wide row Wallballs TRX Y-fly Band side heartbeat Slamballs

Arm Strong 08/22/25

08/22/25 Arm Strong Equipment: DBs Warm Up: Joints Windmills Inchworms Swimming Scap push ups 30 sec x 3R: Jumping jacks Shoulder taps/punches Large circles Workout: 45-15 x 3R Alt. biceps curls Reverse fly Alt. Chest fly Push up + Row Alt.Side raise + triceps extension DB seal jacks 1 Run/30 sec jump rope Rest

08/29/25 Arm Strong

08/29/25 Arm Strong Equipment: DBs Warm Up: Swimming Windmills Over unders 20-20-20 x 3R: Scap push ups Jacks Large circles Workout: 30-30-30 x 4R: DB abductions - Kickbacks - Hammer curls Seated row - DB deadbugs - OH press Row burpees - Side raise - BO fly

Big Bang 08/02/25

Big Bang 08/02/25 Equipment: DBs or Bar Warm Up: 1 Run 3 R 20 Squats 10 Sit Ups 5 Push Ups Workout: EMOM 8 Odd: 20 KB Swings Even: 1 Run / 45 Secs 3 mins AMRAP x 4R: 6 Thrusters/ Predator Jacks 4 Push Press/ Press Jacks 2 OH squats / Wall OH Squats 30 Bicycles 1 min rest between rounds

Big Bang 08/09/25

Big Bang 08/09/25 Equipment: DBs Warm Up: 30 Sec 2R Jog Push Ups Monster Walk Press Jacks Lunges Wall OHS Workout: AMRAP 8 Run (45 sec) 10 Knees to Chest 20 Jump Squats AMRAP 8 60 Jump Rope 10 Man Makers 30 sec Hang / 15 OHS AMRAP 8 Farmers Carry / 20 Suitcase Lunges 30 Bicycles 20 Single Arm Snatches

Big Bang 08/16/25

08/16/25 Big Bang Equipment: DBs Warm Up: 3 mins Ladder: 8-6-4-2: Over unders Boot strappers JB lunges Tabata: Up downs Press jacks Workout: 2MOM (+30 sec rest) x 3R: 12 DB lunges 12 Push press Then: Sit ups for count 2MOM (+30 sec rest) x 3R: 12 V-ups 12 VMO squats Then: Push ups for count 2MOM (+30 sec rest) x 3R: 12 Rows 12 Leg lifts Then: Squats for count

Big Bang 08/23/25

08/23/25 Big Bang Equipment: DBs or slamball Warm Up: Tabata 6: GMs Inchworms Sit ups Star jacks Workout: 30 mins cap: Option 1: Partner Work - each completes x reps Option 2: Individual Work - double x 2 reps/time 3 Rounds: 10 Sumo squats/Plank 20 Russian twists 10 Sit up heartbeat 30 Sec Hang/Hollow hold 30 Sec KB swings/Squat 1 Run/50 OH High knees

Big Bang 08/30/25

08/30/25 Big Bang Equipment: heavy DBs or KB, slam ball, box Warm Up: 6 mins Cap - 3R of: 5 Dive bombers 10 Squats 15 Jackknives 50 high knees Workout: 25 Min Cap Up Down Ladder 1-2-3-4-5-6-7-8-9-10 Deadlifts 20-19-18-17-16-15-14-13-12-11 Slam Balls When done up Down Ladder 10-9-8-7-6-5-4-3-2-1 Step Ups/ Box Jumps/ Lunges 1-2-3-4-5-6-7-8-9-10 Burpees

Nuclear Core 08/04/25

08/04/25 Nuclear Core Equipment: DBs Warm Up: Scap push ups Divebombers Step outs Superheroes 3 rounds of: 10 Crunches 10 Sit ups 10 Squat jacks Workout: 30-30-30-30 x 4R: Lat Sit Ups - Russian twists - Leg rainbows FB crunch - DB to feet - Reverse plank Side plank elbow to knee L - R - DB Dead bugs

08/11/25 Nuclear Core

08/11/25 Nuclear Core Equipment: bodyweight Warm Up: Cat-camel Bird-dog Scorpions Divebombers Fire hydrant circles 20-20-20 x 3R: Jog - Over Under - Jumping jacks Workout: 40-20 x 3R: 5 Sit ups Then: Seated Bicycles Scissors 40-20 x 3R: 10 Knee tucks/High knees Then: Commando planks Reverse deadbugs Toe touch 40-20 x 3R: 10 Crunches Then: Tabletop Crunch Hold Flutters up and down

Nuclear Core 08/16/25

Nuclear Core 08/18/25 Equipment: DBs or any weight Warm Up: 30 Sec 3R Jog Reach Thrus Russian Twists Glute Bridges Workout: 4R EMOM 12 Super Heroes 12 Dead Bugs 4R EMOM 20 Hay Bailers 10 Log Splitters AMRAP 6 AB Flight Ladder 1-2-3-4-5-… Crunch Sit Up Reverse Crunch Leg Lift Jack Knife V-up

08/25/25 Nuclear Core

08/25/25 Nuclear Core Equipment: any weight Warm Up: Cat-camel Reach ups Scorpions Side lying arm circles 3-point crunch Leg circles 2 mins: 10 Jumping jacks 10 Squat punch Workout: 3 min AMRAP x 3R (1 min rest between rounds): 15 Leg figure 8 10 Sit ups OH press 5 Get ups/Burpees 40-20 x 3: Sit up punch Lifted leg crunches Knee tucks Snow angels

08/05/25 Light Speed

08/05/25 Light Speed Equipment: DBs, optional slamball and KB Warm Up: AMRAP 6: 10 GMs 10 Swimming 5 Boot strappers 10 Squat front reach 4 Shuffle 10 Seal jacks 1 Run or 30 Bicycles Workout: 3R EMOM: 1 min Wallsit 8 Pull ups/15 V-ups 14 Biceps curl lunges 20 Slamballs 30 Bearcrawl shoulder taps 14 Kazak high pulls 1 min Jump rope Finisher: 1 Run around the block or 40 Burpees

08/12/25

08/12/25 Light Speed Equipment: Bodyweight Warm Up: 30 sec 2R Jog Squats Good Mornings Jumping Jacks Dive Bombers Workout: 45-15 x 4R: 3 mountain climbers + 1 reach Squat kickback 45-15 x 3R: Sit up ankle taps Volleyball shuffle Crab walk 45-15 x 3R: Plank jack push ups Front back lunge

08/19/25 Light Speed

08/19/25 Light Speed Equipment: DBs, optional jump rope and step/box Warm Up: Large circles Deep squat reaches Inchworm to cobra Tabata: Skips L - R Punches Shuffle Workout: 40-20 x 3R: Battle ropes Cross sit ups Walking lunges 40-20 x 3R: KTC Jump rope Front-side DB raise 40-20 x 3R: Box jumps Ball throws

Light Speed 08/26/25

08/26/25 Light Speed Equipment: KB or dumbbells Warm Up: 30 Sec 2R GM + squat Push ups lunges Jacks Glute Bridges Workout: 2MOM x 3R (1 min rest): 25 KB swings 10 Goblet Squats Remaining time: Jump rope 2MOM x 3R (1 min rest): 16 Goblet lunges 10 KTC Remaining time: Plank 2MOM x 3R (1 min rest): 20 Sumo DeadLift High Pull 10 Straight Leg DL Remaining time: Run/Jacks

Power Up! 08/06/25

Power Up! Equipment: heavy weight Warm Up: 1 min each Patella mobility Hip walk 90-90 Boot strappers Slow squat Jog Squat jacks Workout: 7 min Ladder: 10-8-6-4-2 x 1.5 Squats 30 Squat pulse 7 min Ladder: 10-8-6-4-2 x Str. Wide Deadlift 30 Tibial raises 40-20 x 3R: Curtsy lunges Bunny hops Shuffle high knees

08/13/25 Power Up!

08/13/25 Power Up! Equipment: band, any weights Warm Up: 10 each: GMs Squats F-S-B leg lifts Ladder warm up Workout: 30-30-30 x 3R: Band side leg lifts L - R - Squat kickback Staggered deadlift R - L - Sumo pulses SL glute bridge + abduction L - R - Bridge hold knee abduction Tabata 4: Wall sprint - Jump squats

Power Up! 08/20/25

08/20/25 Power Up! Equipment: weights, optional box/bench, band, balance board Warm Up: Cat-camel Fire hydrants Boot strappers GMs Over unders 20-20-20 x 2R: Jump rope Squats Lunges Workout: 2.5MOM x 3R: 16 Hip thrusts 16 Banded leg rainbows Then: Wallsit/BB squat Tabata 6: Jump squats Mountain climbers Kazak squats Quick feet 2.5MOM x 3R: 8/16 Deadlifts 16 Side lunge front kick Then: Wallsit/BB squat

08/27/25 Power Up!

08/27/25 Power Up! Equipment: bodyweight Warm Up: 30 sec each: F, S, B leg raise GM walk Monster walk JB lunges Tabata 4: High knees Squats Workout: 3R x 40-20: Squat side kick Side lunge jump Squat-lunge rotations KOT raises Mountain climbers Plié squat pulses Wallsit/squat hold

08/07/25 Lift Off

08/07/25 Lift Off Equipment: Bar or DBs, dowel Warm Up: Dowel warm up With light bar: 20-20-20 x 2R: High pull Muscle snatch OH Squats Workout: 30-30-30 x 3R: 1. Snatch grip deadlift - Snatch - OH squat 7 mins AMRAP: 8 Snatch + OH lunge 16 Jackknives 30-30-30 x 3R: 2. Sumo HP - Clean - OH press 7 mins AMRAP: 8 Clean + Thruster 16 Leg raises

Lift Off 08/14/25

08/14/25 Lift Off Equipment: DBs or Bar, Dowel Warm Up: Arm Circles 30 Sec 2R Jog Squats Good Mornings Push Ups With Light Dumbbells: Press Review Push Press Clean Workout: AMRAP 20 3 Burpees over Bar 6 Push Press 9 Power Cleans 12 Front Squats 15 Deadlifts

Lift Off 08/21/25

08/21/25 Lift Off Equipment: DBs or Bar Warm Up: 3R 3 each with Light Bar Sn Grip Deadlift Sn Pull Muscle Sn OH Squat Squat Press Workout: AMRAP 12 5 Snatch Dead Lift 4 Snatch Pulls 3 Muscle Snatch / Push Ups 2 OHS / Wall OHS 1 Burpee AMRAP 8 3 Dead Lifts 3 Muscle Cleans 3 Power Cleans 3 Front Squats

08/28/25 Lift Off

08/28/25 Lift Off Equipment: dbs or barbell, dowel Warm Up: Dowel warm up With light bar: 10-8-6-4-2: Lunges Thrusters Workout: AMRAP 14: 8 Back squats 6 Pull ups 1 Run EMOM 9: 12 SA Snatch 16 Str. Leg sit ups 8 Superhero push ups

Nuclear Core 09/01/25

09/01/25 Labor Day Nuclear Core Equipment: DBs or bar, KB, Warmup: 30 Sec 2R Jog Squat to Good Morning Lunges Tabata 4 min (light dbs) Hang Cleans Workout: 40/20 3R Front rack back lunges Pull Ups/ Lat Sit Ups Front hold squats Yoga block Hands to Feet Push Press/ Chest Press Straight Leg Deadlifts Sumo High Pulls Super Heroes Rest

09/08/25 Nuclear Core

09/08/25 Nuclear Core Equipment: Warm Up: Shoulder rolls Step outs reaches Inchworms to cobra Scorpions 20-20-20 x 3R: Swimming Over unders Press jacks Workout: 30-30-30 x 3R: 3-point crunch - Crunch hold - Reverse crunch Side plank arm driver L - R - plank sawing Scissors - Russian rainbows - DB to feet Commando planks - Superhero - Knee tucks

09/15/25 Nuclear Core

09/15/25 Nuclear Core Equipment: optional DB, slamball Warm Up: Cat-camel Divebombers D.Dog step outs 20-20-20 x 2R: Crunch - Glute bridge - Bicycles Jog - Frankensteins - Up downs Workout: Circuit 40-20 x 4R: SA Sit ups Plank salute Side crunch Seated bicycles Slamball jacks L-hold

09/22/25 Nuclear Core

09/22/25 Nuclear Core Equipment: DBs or Slamball Warm Up: Joints Inchworms Runner lunge reach Over unders 20-20-20 x 3R: Squats - Jumping jacks - Windmills Workout: 40-20-30 x 3R: 1-2-3 Crunch - Deadbugs Slow sit up - Get ups/Hollow rock Reptile knee tucks - Kneeling slamballs Squat hold heartbeats - OH high knees Plank - Plank jacks

09/29/25 Nuclear Core

09/29/25 Nuclear Core Equipment: DBs Warm Up: 30 sec 3R Reach Throughs Jumping Jacks Standing Twists High Knees 007 Lunges Workout: Circuit 45/15 Squat to Front Raise Hay Bailers Reverse Skiers Banded Crunches Banded Rotations Stir the Pot Slam Balls Rest

09/02/25 Light Speed

09/02/25 Light Speed Equipment: any weight Warm Up: 10 Each: GMs Boot strappers Kazak squats 30-30-30 x 2R: Divebombers D.Dog step outs Jump rope Workout: 4 mins AMRAP: 10 Plank back taps 10 Jump squats 4 mins AMRAP: 15 push ups 10 OH lunges 4 mins AMRAP: 20 Ankle taps 15 Jackknives 45-15 x 3R: Toe touch 3-lunge jump + front kick 3-pulse Santana push ups

09/09/25 Light Speed

09/09/25 Light Speed Equipment: DBs, KB, Warm Up: Arm Swings 30 Sec 2R Squats Push Up Pulses Good mornings High Knees Back Lunge High Knee Workout: 40/20 4R Single arm High Pull Skiers Chin Up/ Biceps + serving platter Broad Jumps/ Monster Walk Squat wood choppers Rest Tabata 4 Min: Jump Rope

09/16/25 Light Speed

09/16/25 Light Speed Equipment: DBs Warm Up: 40/20 2R Bicycles Push Up Pulses Squats Workout: 1 Minute Between Exercises 40/20 3R Chest Fly 40/20 3R 3 pushups + get up/ 3 chest press + sit-up 40/20 3R Reverse Skiers 40/20 3R Power Cleans + Press 40/20 3R In Out Jump Squats 40/20 3R Sumo squat bicep curl 40/20 3R Pull Ups / Palms up Raises

Light Speed 09/23/25

09/23/25 Light Speed Equipment: Slamball , DBs Warm Up: Dynamic Arm Warm Up 40-20 2R Jog Lunges Predator Jacks Workout: 30 Sec each 2R x 4Big Rounds Min Rest between big rounds Burpees DB Cleans DB Sumo Deadlift High Pull DB Hang Power Snatches/ deadlift to upright row 30-30-30-30 x 4R: Slamballs/floor to shoulder - OH high knees - goblet lunges Toe taps - Squat + Halo - in out jump squats Sit up + heartbeat - Flutter kicks - Russian twists

09/30/25 Light Speed

09/30/25 Light Speed Equipment: any weights Warm Up: Foam rolling 3R 20 sec each: Squat +GM Divebombers Jacks Workout: 3 mins AMRAP x 4R (1 min rest between rounds) 4 Box jump + push up 8 SDHP 12 Walking lunges 3 mins AMRAP x 3R (1 min rest between rounds) 30 Shoulder taps/punches 20 Plank hip twist 10 Squat front reach

09/03/25 Power UP!

09/03/25 Power UP! Equipment: mini-band, KB or DBs Warm Up: Cat-Camel Fire circles 90-90 Deep squat 20-20-20 x 3R: Jog - Squats - Lunges Workout: 30-30-30 x 3R: Band: Clamshells L - R - Glute bridge on heels Then: 1 min Calf raises 30-30-30 x 3R: TRX: Side lunge L - R - Jump squats Then: 1 min Wallsit 30-30-30 x 3R: KB: Curtsy lunge L - R - Sumo deadlifts Then: 1 min Quick feet

09/10/25 Power Up!

09/10/25 Power Up! Equipment: KB or DBs, optional bench Warm UP: GMs Squats Boot strappers Lunges Tabata: Jump rope Squat front reach Jacks Workout: 1 min - 30 sec rest x 3R: Hip thrusts Split squat knee raises Pistol squats EMOM circuit x 3R: 10 x 3-pulse jump squats 10 Squats on toes 7/14 Deadlifts

09/17/25 Power Up!

09/17/25 Power Up! Equipment: heavy weights Warm Up: 20 each: Leg swings Leg kickbacks Side raises EMOM 3: 5 Squats - 4 Lunges Then: Jog Jumping jacks High knees Workout: EMOM 3R: 16 SL deadlifts 10 Volleyball shuffles 1 min: Run/Jump rope EMOM 3R: 10 Backsquats 30 Plié calf raises 1 min: Run/Wall sprint EMOM 3R: 16 Side lunges 30 Leg kickbacks 1 min: Run/Quick feet

09/24/25 Power Up!

09/24/25 Power Up! Equipment: heavy weights Warm Up: Cat-camel Fire hydrant 90-90 3R (6 min cap): 5 Squat + GM 10 Lunges 15 Squat jacks 20 Calf raises Workout: EMOM Circuit 4R: 6 Box jumps/12 Step ups 6/12 Str. Leg deadlifts 16 Squat side kicks 12 Bulgarian squats 20 Skater reach downs 1 min Rest/light cardio

09/04/25 Lift Off

09/04/25 Lift Off Equipment: DBs, optional barbell Warm Up: Joints Tabata 8 w/DBs: Deadlift Clean Thruster Burpee Workout: AMRAP 20: 6/12 Cleans 6 OH press 12 Leg raises/TTB 1 Run/20 Seated row

09/11/25 Lift Off

09/11/25 Lift Off Equipment: bar or DBs Warm Up: Arm swings 1 min: Jog Squats Good Mornings Muscle Cleans Front squats Go over 3 position clean complex Workout: 3-Position Power Clean Build to a Heavy Complex AMRAP 20 5 Deadlift 5 Power Clean 5 Front Squat 5 Lateral Barbell Burpees Run (40 Sec)

09/18/25 Lift Off

09/18/25 Lift Off Equipment: DBs or Bar Warm Up: 30 Sec 2 R Reach Thrus Jumping Jacks Back Lunges Dowel: Pass Thrus Light Bar: Rehearse Deadlift Rehearse Snatch Rehearse Clean Workout: AMRAP 12 8 Power Snatches/ 20 Kettle Bell Swings 10 Push Ups 30 sec Jump Rope AMRAP 12 8 Deadlift 8 Power Cleans 8 Front Squats 8 Back Extensions

Lift Off 09/25/25

09/25/25 Lift Off Equipment: Warm Up: 3R with bar or db 10 Jump Squats 10 Push Ups 10 Inverted Rows 10 Calf Raises 20 Lunges 20 Bicycles Workout: AMRAP 20 5-10 Clean and Press 20 Suitcase Front-Back Lunges 10 Renegade Rows/ Alt. Bent Over Rows 10 Front Squats 5-10 Walk outs / Hands to Feet

09/05/25 Arm Strong

09/05/25 Arm Strong Equipment: DBs, optional band, bench Warm Up: Wrist mobility Divebombers Runner reaches 3R: 10 Scapular push ups 10 Windmills 20 Jumping jacks Workout: 40-20 x 3R: Band internal rotation Push up ankle tap/Chest press to leg lift 40-20 x 4R: Cross abduction Triceps dips/Kickbacks 40-20 x 3R: Hang shrugs/Scapular push ups SA chest fly/BO fly

Arm Strong 09/12/25

09/12/25 Arm Strong Equipment: DBs, Warm Up: 3R with light DBs 30 Sec Arm Swings Predator Jacks Chest Pulses Half Dive Bombers Reverse Skiers Workout: Circuit: 40/20 4R: Battle ropes / Skiers Shoulder squats Chin Up/ Biceps + serving platter Half plank Triceps dips/ Kickbacks Rest

09/19/25 Arm Strong

09/19/25 Arm Strong Equipment: DBs Warm Up: Cat-camel Runner lunge reach Scorpions 3 AMRAP: 20 Punches 10 Press jacks 5 Push ups Workout: 30-30-30 x 4R: Alt. Biceps curls - BO row - Devil’s press Alt. OH press - BO fly - DB Predator jacks Alt. Triceps kickbacks - Rainbows - DB JB lunges

09/26/25 Arm Strong

09/26/25 Arm Strong Equipment: DBs, optional bench Warm Up: Arm circles Swimming Windmills EMOM 5: 5 Push ups 5 Squats front raise 10 Cross jacks Then: Jog Workout: Circuit 45-15 x 3R: Battle ropes/Split jacks TRX wide row Chin ups/palm up raises Chest press Seated triceps extensions SA snatch/High pulls 1 Run/50 press jacks

Power Up 10/01/25

10/01/25 Power Up! Equipment: DBs or Bar Warm Up: AMRAP 6 6 Minutes: 20 Air Squats 10 Sit Ups 8 Good Mornings 5 Push Ups 30 Sec Jog Workout: 1 Min each 3R Good Mornings to Squat Step Ups Rest 1 Min each 2R Split Squats L Split Squats R Rest 1 Min each 3R VMO Squats Calf Raises Rest

Power Up! 10/08/25

Power Up 10/08/25 Equipment: DBs or Bar, jump rope Warm Up: 30 sec 2R Jog Squats Side Lunges Skips Predator Step out Boot Strappers Workout: 7 min Ladder: 10-8-6-4-2 x goblet Squats 30 Squat pulse If done early go back up the ladder 40-20 x 3R: Alternating Cossack Squats Jump Rope Good Mornings 7 AMRAP 10 VMO Squats: 10 KOT Split Squats 20 Tibial raises

10/15/25 Power Up!

10/15/25 Power Up! Equipment: heavy weights, optional bench Warm Up: Cat-camel Fire hydrants D.Dog step outs 5 mins AMRAP: 30 Mountain climbers 20 Side leg lifts 10 Squat front reach Workout: 2.5 MOM (30 sec rest between rounds) x 3R 20 Hip thrusts 20 Bulgarian OR Split squats 2.5 MOM (30 sec rest between rounds) x 3R 10/20 Sumo deadlifts 40 Squat-lunge rotations 2.5 MOM (30 sec rest between rounds) x 3R 30 Reverse bench leg raises 10/20 Front rack front lunges Remaining time: In-out jump squats Squat pulse Front-back jump squats

10/22/25 Power Up!

10/22/25 Power Up! Equipment: optional KB, band Warm Up: GMs Boot strappers 90-90 stretch Runner lunge stretch 3R : 20 squats 10 lunges 3 up downs/burpees Workout: 4R x 40-20: Lunges Squats 4R x 40-20: hamstrings glute bridge Cossack Squats 3R x 40-20: Jump Squats Split squats

10/29/25 Power Up!

10/29/25 Power Up! Equipment: heavy weights, optional miniband Warm Up: 2R: 20 Fire hydrants 10 Boot strappers 20 Kickbacks 10 Squat + lunge Workout: 30-30-30 x 3R: Back lunge side leg lift L - R - Jump squats EMOM 4R: 6/12 Str. Leg Sumo DL 16 Squat on toes 20 Clamshells 30-30-30 x 3R: Pistol squat L - R - Side jump lunge

10/02/25 Lift Off

10/02/25 Lift Off Equipment: light and heavy DBs or barbell Warm Up: Cat-Camel Scap. Push ups Runner lunge stretch Tabata 3R with light weights: GM/deadlift Cleans Thrusters Knee tucks Workout: 40-20 x 3R: Cleans Sit ups Jump rope 40-20 x 3R: Snatch OH squats Seated row 40-20 x 3R: Cross sit ups Pull ups

10/09/25 Lift Off

10/09/25 Lift Off Equipment: Warm Up: Dowel or bar warm up 3R of: 10 Back squats 5 Squat BNP 10 Cleans 5 Burpees Workout: Ladder 10-8-6-4-2-1 (cap 12 mins) Deadlift Chest press Clean If done early: rest 2 mins then move onto the next one: Ladder 1-2-3-…. (Cap 5 mins before class ends): Wall balls TTB/Jackknives X10 Jump rope

10/16/25 Lift Off