9.14.15 MONDAY “SUCKER PUNCH”
3 Rounds of: 5min AMRAP of: 21 Thrusters…115/75 21 Chest to Bar Pull Ups 21 Burpee Over Bar 21 SDLHP…115/75 21 HSPU…25’s 5min Rest For... Read More
9.13.15 SUNDAY “DOUBLE MILE”
ENDURANCE: 2mile Run 200 Double Unders 2K Row For Time Box of (6) of “The Best Bar Ever” $20 OLYMPIC- Snatch
9.12.15 SATURDAY “RUSTY NAIL”
12min AMRAP of: 24cal Row 24 KB Swings…70/53 24 Butterfly Sit Ups (EMOM 20m Bear Crawl) For Total Reps
9.11.15 FRIDAY “DRAGIN SLAYER”
4 Rounds of: 100m Sled Drag…135/90 10 Clean n Jerks…155/105 3min Rest For Time (18min Time Cap)
9.10.15 THURSDAY “CORE VIOLATION”
50…40…30 of: Wall Ball Sit Ups…20/14 Russian Twists…20/14 (25 OHS…115/75 after each set) For Time (15min Time Cap)
9.9.15 WEDNESDAY “GOING LONG”
20min AMRAP of: 30 Toes to Bar 30 Hang Squat Cleans…95/55 30 HSPU…25’s 30 S. Arm KB Snatch…53/35 30 Box Jump Overs…24/20″ 30 Push Press…95/55... Read More
9.8.15 TUESDAY “LABOR PAIN”
4 Rounds of: 4min AMRAP of: 20cal Row 15 Burpees onto plate 15 Pull Ups (sub- 6 Ring Muscle Ups) 15 High Wall Balls…20/14…12/11 4min... Read More
9.7.15 MONDAY NO CLASSES
Enjoy your Labor Day everyone!!
9.6.15 SUNDAY “STRUGGLE BUS”
**NO CLASSES LABOR DAY** ENDURANCE: 3 Rounds of: 100m KB Farmers Carry…53/70 400m Med Ball Run…20/14 10 High Wall Balls…20/14…12/11 800m Run 3min Rest For... Read More
9.5.15 SATURDAY “DUECES”
With a partner complete the following: 2 Rounds of: 1500m Row (Partner holds pike position while other partner rows) 75m Walking OH Lunge…45/25 10 Rope... Read More