10.24.15 SATURDAY “SPRINT MALAY”
With a partner complete the following: 200m Prowler Push…180/90 10 Tire Flips (both partners work together) 16 Burpee over Walls 400m KB Farmers Carry…140/106 For... Read More
10.23.15 FRIDAY “DEVIL WHISKER”
15…10…5 of: Snatch…155/105 OHS…155/105 (5 Rope Climbs after each set) For Time (14min Time Cap)
10.22.15 THURSDAY “BELLY BUSTER”
20min AMRAP of: 30 KB Swings…70/53 30 Push Ups 30 Butterfly Sit Ups 30 Russian Twists…20/14 (Every 4min 200m Run) For Total Reps
10.21.15 WEDNESDAY “METAL MOUTH”
2 Rounds of: 50cal Row 40 HSPU’s…25’s 30 Chest to Bar Pull Ups 3min Rest For Time (18min Time Cap)
10.20.15 TUESDAY “TRUFFLE SHUFFLE”
27…21…15…9 of: 10m Shuttle Touch Burpee Bar Touch (EMOM of 3 Power Cleans…185/125) For Time (15min Time Cap) Where your pink and join us at... Read More
10.19.15 MONDAY “DEFIBRILATION”
4 Rounds of: 5 Burpee Box Jumps…24/20″ 10 Ring Muscle Ups (sub- 15 Chin Ups) 15 High Double Dip Wall Balls…20/14…12/11 3min Rest For Time... Read More
10.18.15 SUNDAY “ICE LUGE”
ENDURANCE: 3 Rounds of: 100m Low Bar Prowler Push…50/20 1min Rest 800m Med Ball Run…20/14 (don’t drop the med ball on the pavement!) 2min Rest... Read More
10.17.15 SATURDAY “SHIPWRECKED”
With a partner, complete the following: 4000m Row For Time (one partner rows while the other holds 53/35 KB overhead with one arm. If the... Read More
10.16.15 FRIDAY “NIGHT CRAWLER”
Cash in- 150m Reverse Sled Drag…225/180 2min Rest then: 5 Rounds of: 15 HSPU’s…25’s 15 Hang Squat Cleans…95/55 For Time (18min Time Cap)
10.15.15 THURSDAY “AB ERRATION”
75 10m Shuttle Touches 150 Butterfly Sit Ups 150 Russian Twists…20/14 (EMOM of 8 KB Swings…70/53) For Time (22min Time Cap)