Tuesday, July 13, 2020
Main200-meter run*1 minute of plank hold***scale to bike inside station if you cannot run, 3x distance 600m run**accumulate max time of plank inside the 1... Read More
Wednesday, May 13th 2020
A. 21 dumbbell thrusters*Run 400 meters**18 dumbbell thrustersRun 400 meters15 dumbbell thrustersRun 400 meters *try to use 2 DB/KB of same weights if possible. If... Read More
Monday, May 11, 2020
A. Complete the Hinshaw Warm up. :20 of each1. Sideways walking Karaoke2. Forward facing over the hurdle3. Knee hugs: when your foot lands, land on... Read More
Thursday, January 30, 2020
A. 3 rounds for quality of: 10 Kettlebell Halos20 Plank Shoulder Taps 20 Russian Step-ups B. AMRAP 12 minutes of: 200m run 20 Single-Arm Dumbbell... Read More
Thursday, November 21, 2019
A. 3 rounds for quality of: 10 Kettlebell Halos20 Plank Shoulder Taps 20 Russian Step-upsB. AMRAP 12 minutes of: 200m run 20 Single-Arm Dumbbell Push... Read More
Monday, October 28, 2019
For time: 50 Burpees Run 400 m 40 DeadliftsRun 400 m 30 Alternating Single Arm Dumbbell SnatchesRun 400 m 20 ThrustersRun 400 m 10 Strict... Read More
Wednesday, October 23, 2019
Complete as many rounds as possible in 20 mins of: 400 m run30 Russian Kettlebell Swings20 Wall Balls
Tuesday, October 15, 2019
A. 3 sets for quality;Scapular Pull-Ups x 5Plank Shoulder Taps x 10Mountain Climbers x 20 B. 5 rounds for time of:400 Meter Run10 Strict Pull-Ups
Monday, September 23, 2019
2 person groups;Complete as many rounds as possible in 20 mins of: Run 400 m 10 Banded Good Mornings 10 Air Squats
Thursday, August 29, 2019
A. 3 rounds for quality of: 10 Kettlebell Halos, pick load 20 Plank Shoulder Taps 20 Russian Step-ups B. AMRAP 12 min: Run, 200 m... Read More