General warm up Then.., EMOM x 5min. SPRINT!!! 10/7 Cal Assault Bike From 6-11min. try to finish… 50 Back Rack Alt Reverse Lunges 117/75 From 12-17min. EMOM x 5min. SPRINT!!! 12/9 Cal Row From 18-25min. try to finish… 7 Rounds: 7 Front Squats 115/75 7 Pull-ups /Ring rows From 26-33min. try to finish… 100 Russian…
General Warm-up A Then.., Close Grip Bench Press 30X1; 10,8,6,4 (building weight each set) Superset with… Pendlay Row 21X1; 6-8reps x 4 sets(build weight each set) Then.., Rounds in 5min- High Effort but Sustainable 4 Dumbbell Burpee Box Step Up 35/20 20 Double Unders rest 2mins Rounds in 5min- High Effort but Sustainable Assault bike…
Happy New Year ? Here’s to a Bigger and Better 2019!!! 8-10 Sets @70% 15 Sit Ups 10 Cal Bike 10 Depth Push Ups 10 Cal Row 10 Db Hang Split Sn 5/5 30 Double Unders 30sec Single Leg Plank e/s (Rx+ On Rings) rest 60sec
General Warm-up Then.., 40min. to finish this chipper… 50 Pull-Ups 50 Wall Balls 20/14 50 Calorie Row 50 Overhead Squats 45/35lb bar 50 Box Jumps Step Down 24/20″ 50 American KB Swings 53/35 50 Burpees 50 American KB Swings 53/35 50 Box Jumps Step Down 24/20″ 50 Overhead Squats 45/35lb bar 50 Calorie Row 50…
Holiday schedule: Monday, December 31st: 8am-9am-10am classes ONLY Tuesday, January 1st: 8am-9am-10am classes Only General Warm-up Then.., 36min. EMOM: Min. 1) 12/9 Cals on your choice of cardio (max :45sec work) Min. 2) 1 Round of “Cindy” or “Nate” Min. 3) :45 Plank or side plank :20e/s Cindy is: 5 Pull-ups (RX+ Chest to bar)…
Holiday schedule: Monday, December 31st: 8am-9am-10am classes ONLY Tuesday, January 1st: 8am-9am-10am classes Only Genral Warm-up Then.., Every 9min. X 4 Rounds: 400m Row 400m Run 10 Toes-To-Bar 10 Burpee Box Jumps 24/20″ 10 KB Goblet Squats 70/53 Rx+ 15reps all movements Make sure you are getting about 1min. – 90sec. Rest. You are going…
General Warm-up Then.., Snatch WU: 3 rounds of. 3 Sn dl 3 Sn High pull 3 Muscle Sn *Move with purpose and focus – start light and get warmed up – build a little weight for next part. Then.., 10 Unbroken Muscle snatches Heavy!!! Immediately into; 1min Max Effort Ski/Row/Versa ( No bike) Rest 2min….
10min AMRAP 10 Jump Lunges 10 Lateral Band Walks e/s 20sec Bottom of Ring Dip Hold 20sec Bent Hollow Body Hold Then.., EMOM x 5min. 10/7 Cal Bike Sprint!!!! EMOM x 5min. 15 Wall Balls 20/14 EMOM x 5min. 12 Burpees EMOM x 5min. 10 Hang Double DB Power Cleans 50/35 (Rx KB cleans 53/35…
12min AMRAP :20 Bike/Row/Ski/Versa 4/4 Single Arm Db/Kb Push Press 15sec Star Side Plank :20sec Kettlebell Dead Bug *Move with purpose and focus – start light and get warmed up – build a little weight on your push presses Then.., Warm-up sets for both Bench and Deadlifts Then.., Every 3min. x 7 Rounds: 6 Bench…
