Wednesday, October 29, 2025

Warm Up

As Posted

Skill/Strength

6 Min. EMOM

-10 Deadlifts

Conditioning

4 Rounds

- 10 Power Cleans 

- 20 Sit-ups

- 30 Mountain Climbers

- 20 Lunges

- 10 Push Ups

Monday, October 27, 2025

Warm Up

As Posted

Skill/Strength

5 Sets of 8

-Bench Press

Increase Weight Minimum of 1X

Conditioning

20m AMRAP 

- 50 Double Unders

- 100m MB Run

- 40 Squats

- 100m MB Run

- 30 Sit-Ups

- 100m MB Run

- 20 Push-Ups

- 100m MB Run

- 10 Pull-Ups

- 100m MB Run

Thursday, October 23, 2025

See YOU At The Hill! 5PM

5K - Wear Your Weighted Vest

Wednesday, October 22, 2025

Warm Up

As Posted

Skill/Strength

8 Min. EMOM 

- 2 Burpees

- 8 Sit-Ups 

Conditioning

6 Rounds, Each in 3 Minutes 

- 100m Run

- 10 Box Jump Overs (24/20)

- AMRAP of Goblet Squats or

- AMRAP of Kettlebell Swings 

Perform 3 rounds of each alternating

Rest 1 Min. Between Rounds 

Monday, October 20, 2025

Warm Up

As Posted

Skill/Strength

Alternating TABATA 

-BP G2O

-BP Squats 

Conditioning

3 Rounds 

- 400m Run

- 20 Box Jumps

- 20 Wall Ball Shots

- 20 Weighted Walking Lunges

CashOut

5 Attempts

-100 Unbroken Singles

Thursday, October 16, 2025

See YOU At The Hill! 5PM

 5K - Wear Your Weighted Vest

Wednesday, October 15, 2025

Warm Up

As Posted

Skill/Strength

5 Attempts - 100 m Row

Burpee for each meter over 100

Jumping Squat for each meter under 100

Conditioning

TABATA Mix

-Squats

-DB PP

-K2E

-Planks

-Singles

Monday, October 13, 2025

Warm Up

As Posted

Skill/Strength

TABATA

-Good Mornings

Conditioning

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Box Jumps

- Deadlifts

CashOut

Accumulate Body Weight in Seconds 

-Bar Hang

Thursday, October 9, 2025

 See YOU At The Hill! 5PM

 5K - Wear Your Weighted Vest

Wednesday, October 8, 2025

Warm Up

As Posted

Skill/Strength

TABATA

-Deadlifts

Conditioning

- 800m Row

- 20 Lunges

- 30 Sit-ups

- 40 Alt DB Snatches (45/35)

- 50 Double Unders (150 Singles)

- 40 Alt DB Snatches

- 30 Sit-Ups

- 20 Lunges

- 800m Row

Monday, October 6, 2025

Warm Up

Stretch

Light Jog

7 Rounds- 1 Minute Ea.

-Bunny Hop

-Body Wave

-Arm Twist

-Trunk Twist

-Dead Arm

-Golf Twist

-March Slap

Skill/Strength

TABATA

-DB Manmakers

Conditioning

3 Rounds -

- 400m Run

- 15 Burpee Box Jump Overs 

- 30 Lateral Bar Jumps

- 15 Deadlifts

- 30 Sit Ups 

Wednesday, October 1, 2025

Double The Fun Birthday Celebration Tonight!!!

Happy Birthday LIZ!!!

Happy Birthday TASHA!!

Excited to Celebrate YOUR Life!!

Birthday Warm Up

Stretch

Light Jog

-66 Calf Raises

-34 Deck Push Ups

Liz's Birthday Fun Run

1959m Run

Liz's Birthday WOD A Few of Her Favorite Things

TABATA Celebration!

-Skull Crushers

-Push Press

-Arm Circle

-Sit Ups

Tasha's Birthday WOD Arms WOD Per Birthday Girl Request

-34 DB Curls

-34 DB Tricep Kick Back

-34 DB Bench Press

-34 DB Hammer Curls

-34 DB Overhead Tricep Extensions

Tasha's Birthday Fun Run

1991m Run