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
9.4.16 SUNDAY “TRI BONANZA”
ENDURANCE: 36min AMRAP of: 20cal Bike 20cal Row (Every 4min 400m Run) For Total Reps Olympic- Clean n Jerk
9.3.16 SATURDAY “FRENCH HENS”
**Monday September 5th- 10:00am Class Only** With a team of 3, complete the following: 2 Rounds of: 63 Syncro Toes to Bar (2 partners work,... Read More
9.2.16 FRIDAY “DEJA VU”
50…40…30…40…50 of: Double Unders Butterfly Sit Ups (EMOM 8 KB Swings…70/53) For Time (16min Time Cap)