Monday, November 24, 2025

 Happy Birthday Vey!!!

Excited to Celebrate YOU!!

Vey's Birthday Warm Up

Light Jog

-11 Burpees

-28 Step Ups

Vey's Birthday Group Run

-1986 Birthday Run

Vey's Birthday WOD

-39 Leg Raises

-39 KB Swings

-39 KB Deadlifts

-39 Sit Ups

-39 KB Lateral Lunge

-39 KB Squat

-39 Mountain Climbers

-39 High Knees

-39 Butt Kicks 

Thursday, November 20, 2025

Meet at "The Hill"

5k- Challenge: Wear A Weighted Vest

Wednesday, November 19, 2025

Warm Up

As Posted

Skill/Strength

5 Sets of 8

-Bench Press

Increase Weight Minimum of 1X

Conditioning

-30 Pull-Ups

-30 DB Bench Press 

-30 Sit-Ups

-30 Kettlebell Swings 

-30 Box Jumps

-30 Double Unders (100 Singles)

Monday, November 17, 2025

Warm Up

Light Jog

30 Second Sampson Stretch 

-20 Mountain Climbers

-30 Jumping Jacks

-40 Calf Raises

-50 Singles

Skill/Strength

7 Min. EMOM

-7 Deadlifts

Conditioning #1

10 Min. EMOM

- 2 Weighted Walking Lunges in 1st Minute 

- 4 WWL the 2nd Minute

...

- 18 WWL in minute 9 

- 20 WWL in minute 10

Conditioning #2

TABATA- 4 Sets 

- Squats

- Hanging Leg Raises

- Kettle Bell Swings

- Push-Ups

Thursday, November 13, 2025

Meet at "The Hill"

5k- Challenge: Wear A Weighted Vest

Wednesday, November 12, 2025

Warm Up

Light Jog

30 Second Sampson Stretch 

-20 Mountain Climbers

-30 Jumping Jacks

-40 Calf Raises

-50 Singles

Skill/Strength

7 Min. EMOM

-5 Hang Power Cleans

Conditioning #1

10 Rounds -

- 5 Push-Ups

- 10 Sit-Ups

- 15 Squats

8 Minute Cut-off

Conditioning #2

2 Sets Tabata

- Farmer Carry

- KB Swings

- DB Bent Over Row (45/35)

- DB Shoulder Press

Cash Out

Hanging Bar Holds

-Accumulate in Seconds = Body Weight

Monday, November 10, 2025

Warm Up

Light Jog

30 Second Sampson Stretch 

-20 Mountain Climbers

-30 Jumping Jacks

-40 Calf Raises

-50 Singles

Skill/Strength

7 Min. EMOM

-7 Deadlifts

Conditioning

10 Min. EMOM

- 2 Weighted Walking Lunges in 1st Minute 

- 4 WWL the 2nd Minute

...

- 18 WWL in minute 9 

- 20 WWL in minute 10

Conditioning 2

Tabata - 4 Sets 

- Squats

- Hanging Leg Raises

- Kettle Bell Swings

- Push-Ups

Wednesday, November 5, 2025

Warm Up

Stretch

3 Rounds

-25m High Knees

-25m Butt Kicks

-10 Mountain Climbers

-20 Walking Lunges

-30 Double Unders

Skill/Strength

6 Min. EMOM

-3 DB Manmakers

Conditioning 

12 Min AMRAP 

- 200m Run

- 10 Wall Ball Shot

- 15 Sit Ups

Cashout

Accumulate Body Weight Bar Hang Hold