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Calendar of Events

Calendar of Events
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27

Movement Monday: Pull Ups and Rows 

Ropes & Running

Assembly Line

TEMPO Strength + 15 Min E3MOM

MB Magic

E.M.O.M: DAY:  Every Minute on The Minute + 4 Min Finisher

Double Up (the Classic)

Tabata Interval Training:  5 x 4 Min. Rounds + Finisher: 1 x 6 Min Round

3 x 10 min EMOMs 1 min rest b/t 

Partner Strength Blocks “I Go, You Go”: 30 Minutes to Complete All Blocks 

Interval Training:  4 x 6 min Stations

4
5

Complete 6  5 or 4 Rounds

30 Min. Tempo EMOM

Total Body Burn 

Stations: Stealers Wheel: Aka – Stuck in The Middle With You + Pull Up Starter

3-4-5 Rep Circuit 

4 Compound Superset Stations: 25 Minutes + 6 Min Conditioning Finisher

3 x 8 min Station / 1 min of rest between stations

ESD  (Energy System Development): Pure Conditioning

4x 6 Min. Stations – Strength/Cardio/Core + Side-lying Trio Starter

11

Movement Monday: Hip Opener / Deadlift 

Interval Training 3 x 8 Min Rounds + Glute Med Starter

Knock Out

E.M.O.M. DAY:  12 MIN. POWER + 16 MIN. STRENGTH  + 4 MIN Finisher

Interval Training: 30 on / :30 core 

2 x 15 Min Partner Stations: Heavy KBs & Rowing

The Complex

TEMPO Strength + 20 Minute KB Complex AMRAP

4 Round Circus 

INTERVAL TRAINING:  3 x 8 Min. E2MOM Stations + Finisher

Interval Training:   Medball Shake Up! – 4 x 7 Min. Rounds

18

Assessment: 1 min Max Cal Bike

Allison P: 25 Min. Tabata Mash-Up + 6 Min Finisher

Assessment: Max Push Ups

Chrissie K.! Tempo + 20 Min. AMRAP

Assessment: Max 2 KB Squats 

MOTM Grace P: –   30 Min. Partner Workout 

Assessment: Max Plank Hold

MOTM:  Elizabeth C.  30 Min. Interval Team Rowing Relay 

Assessment: Max Overhead Strict Press

MOTM Ben P.:  30 Min. Down The Ladder

Interval Training:  3 x 9 minute Circuits:  

25

Movement Monday: Overhead Stability / Strength and Mobility (24 min)

Traveler’s Delight – 30 Min Partner Rounds

3-Min Strength + Cardio AMRAPs

Interval Training: The Disappearing Act  + Sally Squats

MB Magic (use the big MB)

MOTM Will Acosta:  30 Min. AMRAP

KB Strong

EMOM DAY:  2 x 15 min. EMOMs

4 x 6 min EMOMS / 1 min rest b/t Emoms

Team Fan Bike Relay: 25 Minute Max Cal Bike

The Weekend Hangover – 30 minute Time Cap

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