Friday, June 26, 2020
Main21-18-15-12-9-6-3 reps for time of:Toes-to-barWall-ball Core Accessory3 min of bird dogs for quality
Tuesday, June 2, 2020
A. MainRow stroke mechanics; 5-10minlegs-hips-arms, arms-hips-legs 3 rounds for time of: (goal is 10-12min)Row 250 meters21 wallball*12 chest-to-bar pull-ups/pullups/ring rows***Choose a WB/Ht you can do... Read More
Wednesday, February 26, 2020
Complete as many rounds as possible in 20 mins of: Run, 400 m 30 Russian Kettlebell Swings, pick load 20 Wall Balls, 20/14 lbs, 10/9... Read More
Wednesday, October 23, 2019
Complete as many rounds as possible in 20 mins of: 400 m run30 Russian Kettlebell Swings20 Wall Balls
Friday, September 6, 2019
A. AMRAP 8 min; X Calories of Rowing/bike 15 Pull-Ups Rest 4 minutes, and when the running clock reaches 12:00… B. AMRAP 8 min; 30... Read More
Thursday, June 13, 2019
Bring a Friend DayIn teams of 2, complete as many rounds as possible in 15 mins of: 5 Assault Bike Calories10 Toes-to-bars 15 Wall Balls
Tuesday, June 4, 2019
Every 90 sec for 30 minutes:Station 1: 12/9 Calories of Assault BikeStation 2: 15 BurpeesStation 3: 250/200 Meter RowStation 4: 20 Wall Ball ShotsStation 5:... Read More
Thursday, May 23, 2019
Every 2 mins for 30 mins, alternating between:Run 400 m30 Wall BallsAssault Bike 1200 m15 Pull-ups15 Burpee Box Jump Overs
Thursday, May 9, 2019
5 rounds for max reps: (30 min total) 1 min max calories bike 1 min rest 1 min max wallball reps 1 min rest 1... Read More
Monday, April 29, 2019
A. 3 sets of: Bulgarian Split Squat x 8 reps each leg Bent-Over Barbell Row x 10 reps B. 2 sets for times of:50 Calories... Read More