⚠️IMPORTANT DATES⚠️
Dec 1 – 💳 Switch billing to Kilo 💵
Jan 1 – 📆 Start booking with Kilo 📖
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I would like to thank everyone who has moved their info over to Kilo. We still have a large number of people that need to move over, the good news, you still have 3 weeks to get it done. But the holidays are coming, you will get busy, and end up waiting last minute to move your information over. I would prefer to be able to spend my New Years day resting and relaxing with my family, instead of having to manually update a ton of accounts, so please do it earlier than later.
If you are on punch passes, or have even a prepaid membership that is far from expiry, I will need you to claim your account and input a method of payment so I can activate your account on the Kilo side. With the new system you will also have more control over your membership, billing, and method of payment.
The plan is as of January 2026 you will have to use Kilo to book all classes. So please don’t wait last minute.
Are you interested in getting the workout and some health tips in your email daily? <a href="” style=”color: blue; text-decoration: underline;”>**Subscribe here**.
Just a reminder but you can sit down for a **FREE goal setting session** with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. http://goals.bytown.fit
Daily Workout Plan
MONDAY
A) Floor Press
5 Sets Every 2 Mins
6-8 Reps
B) 10-9-8-7-6-5-4-3-2-1
Burpee Pull Ups
Dbl DB Ground-to-Overhead
TUESDAY
A) E2MOM
1 Hang Power Clean
1 Squat Clean
1 Power Clean
B) EMOM 12
Min 1: 3 Squat Cleans
Min 2: :50 Cardio of your Choice *
* score = total cals if tracking.
WEDNESDAY
A) 2-3 Sets
40m Sled Push (AHAP)
Max Reps Sandbag bearhug squats
B) EMOM 12
Min 1: 5 Box Jumps (Tall)
Min 2: 45s Wall Sit
C) EMOM 12
Min 1: 25 Hollow Rocks
Min 2: Front Plank
Min 3: 30 Russian Twists
THURSDAY
A) 5 Sets
12-15 Landmine Curtsy Lunges
8-10 Goblet Cossack Squats
– Rest :90 –
B) 3 Rounds
10 Thrusters (135/95)
50 Double Unders
-Rest 2min-
2 Rounds
15 Thrusters (115/80)
75 Double Unders
-Rest 2min-
30 Thrusters (95/65)
100 Double Unders
FRIDAY
A) E2MOM 10
6 Eccentric RDL (3-4 sec Eccentric)
100m Bearhug Sandbag Carry (AHAP)
– Rest 2 Mins –
RDLs can be done as deficit if you have the ROM
B) AMRAP 6
5 Rounds
5 Lateral Burpees Over the Bar
6 Clean & Jerks (95/65)
Then Max Cal Row
– Rest 4 mins –
AMRAP 6
4 Rounds
Burpee-to-target
8 Cal Row
Then Max Bar Muscle-Ups (Strict PUs, Kipping PUs, Jumping PUs, Ring Rows)
SATURDAY
A) Soul Crusher
12 DAYS OF COMPTRAIN
For time (TC’ 35)
1 Thruster, 135/95 lbs
2 Hang Power Cleans, 135/95 lbs
3 Deadlifts, 135/95 lbs
4 Burpees
5 Toes-to-bars
6 Box Jumps, 24/20 in
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings, 53/35 lbs
10 Ab Mat Sit-ups
11 Wall Balls, 20/14 lbs
12 Bike Calories
B) Partner WOD
12 DAYS OF COMPTRAIN
For time (TC’ 45)
1 Thruster, 135/95 lbs (each)
2 Hang Power Cleans, 135/95 lbs (each)
3 Deadlifts, 135/95 lbs (each)
4 synchro Burpees
5 synchro Toes-to-bars
6 (each) alternating Box Jumps, 24/20 in
7 Hand Release Push-ups (each)
8 synchro Reverse Lunges
9 synchro Kettlebell Swings, 53/35 lbs
10 (each) pass the wall ball Ab Mat Sit-ups
11 (each) pass Wall Balls, 20/14 lbs
12 Bike Calories (each)
