Workouts

​

Old Workouts:

2019

2020

2021

2022

2023

2024

2025

5K Run Program

Todd Workouts

Ruck Program

​​​

​

Monday - ​​Back Squat or Front Squat 

​​Tuesday - Bench Press or Strict Press

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

Friday - Snatch

​​

3 Sets of 5 Reps at the same weight. Start week 1 at about 70%. Increase the weight by 5-10 lbs each week. 

​

***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.***​​​

​

Conditioning

​

​​Monday:

5-10 Sets

​5 Toes to Bar

10 Wall Ball

15/12 Calorie Bike 

​

Tuesday:

3-5 Sets

400m Run​

15 Burpee Pull Ups or Burpee Jumping Pull Ups 

​

Wednesday:

​AMRAP 15

9 Deadlifts 155/100

12 Push Ups

15 Box Jumps or Step Ups 

​​​​

​​Thursday:

2-3 Sets

500m Ski

50 Kettlebell Swings 53/35

500m Row

50 GHD Sit Ups or Sit Ups 

1000m Bike 

*Set 2 is 30 reps and set 3 is 10 reps

​

Friday:

AMRAP 20​

30 Double Unders or Single Unders

10 Burpees

5 Hang Power Snatch 95/65

​

​​​

​