Workouts

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Old Workouts:

2019

2020

2021

2022

2023

2024

2025

5K Run Program

Todd Workouts

Ruck Program

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Monday - ​​Back Squat or Front Squat 

​​Tuesday - Bench Press or Strict Press

​​Wednesday - ​Deadlift or Power Clean ​​​​​

Friday - Snatch

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For 3 weeks perform a 20 rep max and add 5-10 lbs each week. For clean and snatch perform 20 single reps at the same load and increase the load each week for 3 weeks. 

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***PLEASE DO NOT DROP ANY WEIGHTS OR BLAST MUSIC ON Wednesdays 5:30pm - 6:30pm and Saturdays 9:30am -10:30am. YOGA WILL BE IN SESSION.***​​​

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Conditioning

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​​Monday:

10-20-30-40-50​

Wall Ball

Box Jumps or Step Ups

Kettlebell Swings 53/35

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Tuesday:

AMRAP 20

5 Muscle Clean and Press ​

10 Calorie Ski 

15 Calorie Bike 

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Wednesday:

5 Sets​

21 Calorie Row

15 GHD Sit Ups or Sit Ups 

9 Deadlifts 185/135

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​​Thursday:

7500m Bike, then

3 Sets

8 DBall/Sandbag Over Shoulder 75/45

10 Burpees

​5000m Bike, then

2 Sets

8 DBall/Sandbag Over Shoulder 75/45

10 Burpees

​2500m Bike, then

1 Set

8 DBall/Sandbag Over Shoulder 75/45

10 Burpees

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Friday:

"Murph"

1 Mile Run or 4K Bike

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run or 4K Bike

*You can partition the pull ups, push ups, and air squats however you like. If this is too much for you perform a half Murph. 

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