9.14.16 WEDNESDAY “OHS HITTER”
20/15 Calorie Row 12 OHS…195/135 2min Rest 20/15 Cal Row 12 OHS…175/125 2min Rest 20/15 Cal Row 12 OHS…155/115 2min Rest 20/15 Cal Row 12... Read More
9.13.16 TUESDAY “GRINDER”
5 Rounds of: 15 Hang Clean n Jerks…115/75 15 Toes to Bar 15 High Wall Balls…20/14…12/11 150m Run For Time (13min Time Cap)
9.12.16 MONDAY “QUICKENING”
4 Rounds of: 4min AMRAP of: 15 Lateral Burpee Over Box…24/20″ 18 Chest to Bar Pull Ups 25m Prowler Push…270/180 4min Rest For Total Reps
9.11.16 SUNDAY “FAST BREAK”
ENDURANCE: 4 Rounds of: 800m Run 20 KB Swings…70/53 20/15 Calorie Bike 2min Rest For Time OLYMPIC- Snatch
9.10.16 SATURDAY “SWOLE BROTHER”
With a partner, complete the following: 100 Bench Press…155/95 100 Power Cleans…155/95 (EMOM 2 Burpee Box Jumps (each)…24/20″) For Time
9.9.16 FRIDAY “SWAMP FROG”
15min AMRAP of: Cash in: 150m Sled Drag…135/75 150m Sled Drag…90/50 150m Sled Drag…45/25 Remainder: 20 Butterfly Sit Ups 20 HR Push Ups 30m Bear... Read More
9.8.16 THURSDAY “BLACK LUNG”
4 Rounds of: 4min AMRAP of: 42 Double Unders 21 Chest to Bar Pull Ups 21 Back Squat…115/75 42 Calorie Row 4min Rest For Total... Read More
9.7.16 WEDNESDAY “FITNESS FEAST”
14min AMRAP of: 16 High Wall Balls…20/14…12/11 8 HSPU’s…45’s 16 KB SDLHP’s…70/53 8 Burpee onto plate 16 Toes to Bar For Total Reps
9.6.16 TUESDAY “SNATCH ASSAULT”
21…15…9 of: Snatches…155/105 Assault Bike Cals For Time (15min Time Cap)
9.5.16 MONDAY “BABARA BELL”
**10:00am Class ONLY Today** 5 Rounds of: 15 Chest to Bar Pull Ups 20 HSPU’s…floor 25 Butterfly Sit Ups 30 OHS…75/50 3min Rest For Time... Read More