Friday March 5

Friday March 5

Skill: Handstand Push Up


Every 2min for 10min:

15/12 Cal Rowing + 3-8 Strict Handstand Push Ups

  • Encourage to pick a number and try to maintain it vs “go big” and dwindle.
  • Scaling options – Negative, Wall Climbs with or without shoulder taps, reg. push-ups



15min time cap:

100 Double Unders

75 Wallballs

50 Box Jumps 24/20”

25 Toes to Bar


Open – as written

Performance – 50 Double Unders

Fitness – 30 Double Unders, 25 Hollow Rocks



2-3 Rounds

50ft Sled Push AHAP

50ft Seal Walk with sliders

Thursday April 4

Thursday April 4

Partner up – one partner starts with the devils press and the other the dumbbell snatch, then they switch.

Same set up for part II.

 Devils and Dragons

EMOM Alternating:

7 Devils Press (any object, dumbbell(s), plate, sandbag, kettlebell(s)

7 Dumbbell snatch 50/35 + 7 burpees

–3min rest —

10/7 Assault Bike Calories

10 Dumbbell Alternating Step Ups 50/35


Open/Performance – as written

Fitness – No Dumbbells just steps ups


Recovery: Aerobic Capacity Workout or 3 x 500m at recovery pace.

*getting off rower to stretch every 500m


Aerobic Capacity 

100m Run

200m Run

300m Run

400m Run

400m Run

300m, Run

200m Run

100m Run

Rest is equal to run, team up

Same meters for Row, rest equal to row


Wednesday April 3

Wednesday April 3

Weight Lifting Wednesday!

Split Jerk Footwork

*5-7min to build in weight for EMOM

Helpful videos:


20min EMOM

1 Deadlift + 1 Squat Clean + 1 Front Squat + 1 Split Jerk

*a good goal is 75% of jerk.



3 Rounds NOT for time:

10-12 Reverse Hyper + 15 hip Extension or Banded Good Mornings

Tuesday April 2

Tuesday April 2


Breakdown Bar-MU/Pull Ups

Helpful videos:


“Two-for one – Tuesday”

On The Minute x 14

Min 0,2,4,6,8,10,12 – Power Snatch (5-3-3-2-2-1-1)

Min 1,3,5,7,9,11,13 – Max Reps Bar-Muscle Ups

–5min rest–

Every 2min for 10min:

15/10 Calorie Assault Bike + 10 Burpees or Row + 10 Burpees


*Scale: 12/8 + 8 Burpees

For scoring today:

  • Record Heaviest Power Snatch
  • Total Reps bar Muscle Up or Pull Ups


Time for Part II is scored separately as well.

Saturday April 13


“Escape and Evade”

For time with a partner:
50 Thrusters (115, 75)
50 Toes to Bar
1 Mile Run
50 T2B
50 Thrusters (115, 75)
1 Mile Run L3: (95, 65)

  • 30:00 Time Cap

L1 Performance: (75, 55) (Knee Lifts)
L2 Fitness: (65, 45) (Abmat Sit-ups)

It’s up to you and your teammate today to come up with a strategy that works best.
Both thrusters and T2B should be able to be completed in at least 5 reps per set

– there is a total of 50 reps of each movement per person if split evenly. In terms of breaking the running intervals, that’s entirely your call today.

Members or guests that use commercial travel (plane, bus, train) or travel outside the state of ME, VT, NH will not be allowed to drop-in or return to the gym, inside or outside, until one of the following has been achieved:

1) 7-day quarantine + taking a COVID test after 7 days + receiving a negative test prior to returning to class and bringing a copy of the negative test results that we will keep on file for a minimum of 30 days.
2) 14-day quarantine.