7.13.16 WEDNESDAY “CONSTRICTOR”
1000m Row 40 Butterfly Sit Ups 400m Run 6 Rope Climbs 40 HSPU’s…25’s For Time (13min Time Cap)
7.12.16 TUESDAY “FIRE BALL”
27…21…15…9 of: S. Arm KB Snatch…53/35 Chest to Bar Pull Ups High Wall Balls…20/14…12/11 For Time (15min Time Cap)
7.11.16 MONDAY “POWER TRAIN”
5 Rounds of: 30/24 Cal Bike 6 Power Cleans…225/155 12 Burpee Over Bar 3min Rest For Time (22min Time Cap)
7.10.16 SUNDAY “CAPTAIN BUTTS”
ENDURANCE: 3 Rounds of: 60m OH Walking Lunge…45/25 800m Row 800m Run 2min Rest For Time OLYMPIC- Clean n Jerk
7.9.16 SATURDAY “FITNESS FRIENDS”
With a partner, complete the following: 3 Rounds of: 5min AMRAP of: Cash in- 150m Partner Prowler Push…270/180 (both partners push at the same time)... Read More
7.8.16 FRIDAY “CLASSIC CHIP”
12min AMRAP of: 120 Wall Balls…20/14…10/9 60 Toes to bar 90 Double Unders 8 Rope Climbs 20 Strict HSPU’s…25’s For Total Reps
7.7.16 THURSDAY “PONY RIDES”
5 Rounds of: 15 SDLHP’s…135/95 400m Run 1min Rest For Time (21min Time Cap) 8.8.94-7.7.14 Never Forgotten
7.6.16 WEDNESDAY “WAR CHEST”
3 Rounds of: 21 Chest to Bar Pull Ups 15 S2OH…165/115 9 OHS…165/115 For Time (12min Time Cap)
7.5.16 TUESDAY “HANG TIME”
60/50 Cal Bike 60/50 Cal Row 3min Rest 30 Snatch…135/95 For Time (15min Time Cap) Auxiliary: 1:30 Hollow Body Hold 1:30 Plank Hold 1min Hollow... Read More
6.4.16 MONDAY “BEAR ARMS”
**10am Class ONLY** 20min AMRAP up ladder of: 3 Bear Complex…95/65 3 Burpee Over Bar 3 Pull Ups For Total Reps (Up ladder= sets of... Read More