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…
1..2,1…3,2,1…4,3,2,1… and so on… Like the 12 days of Christmas song. *35min. Time CAP 1 200m run. 2 Snatches 95/65 3 Box jumps 24/20 Or Heavy D-balls 100/80 4 Thrusters 95/65 5 Burpees 6 Pull-Ups 7 KB Swings 53/35 8 KB Goblet Squats 53/35 9 TTB 10 Deadlift 95/65 11 Cal Assault Bike 12 Power…
Holiday schedule: Monday, December 24th: 8am-9am-10am classes ONLY Tuesday, December 25th: CLOSED Build up to a 65% Effort Snatch And Clean and Jerk… Then.., 5min. of Assault Bike @70% immediately into; 5min. of 3 Snatches per minute immediately into; 5min. of Rowing @70% immediately into; 5min. of 3 Clean and Jerks per minute Then.., 10min.AMRAP…
Holiday schedule: Monday, December 24th: 8am-9am-10am classes ONLY Tuesday, December 25th: CLOSED General Warm-up Then.., 16min. AMRAP: 5 Back Squats 135/95 10 DB Bent Over Rows e/a (AHAP) 50 Double Unders Rest 4min. 16min. AMRAP: 8 SDHP 95/65 8 Cal Bike 8 Wall Balls (20/14) 8 Cal Row
