May 6th, 2016
4 TABATAS Tabata Air Squat Tabata Push Press 115/75 Tabata Air Squat Tabata Push Jerk
May 5th, 2016
5 ROUNDS FOR TIME OF: 60 double unders 20 toe-2-bars
May 3rd, 2016
TRIPLE AMRAP AMRAP 5min – 10 DB Step Up 24/20 + 45/25# – 8 Box Jumps 24/20 – 6 Ring Dips AMRAP 5min – 8 DB Step Up – 6 Box Jumps – 4 Ring Dips AMRAP 5min – 6 DB Step Up – 4 Box Jump – 2 Ring Dips *REST 2 MINS BETWEEN […]
April 28th, 2016
60-50-40-30-40-50-60 CALORIE ROW W/ PARTNER alternate whenever you choose but share work evenly .. SAME ROWER
April 26th, 2016
EVERY 4 MINUTES FOR 4 SETS: 5 Deadlifts @ 70% On Final set perform max reps – Stop if you achieve 15 reps 1 X 5 : 4 ROUNDS FOR TIME 200 M Run 12 Clean and Jerk (115/75) 12 Bar Facing Burpees
April 23rd, 2016
Member’s Mayhem!! Come get your competition ON! 8am to 12pm. Normal 9am’rs – jump in at 9. all good. See you tomorrow
April 22nd, 2016
21 T2B 21 Front Squats (135/95) 21 Pull-ups 21 Box Jumps (24”/20”) 21 Clean and Jerks (135/95) 21 Burpees
April 21st, 2016
BACK SQUAT 5X5 5 x 5 @ 80% for all sets *rest as needed between sets 1 X 5 : EVERY 3 MINUTES FOR 4 SETS 400 M run Score is longest interval
April 20th, 2016
HEAVY 3 REP HANG POWER SNATCH Take 15 mins to work up to a heavy 3 rep hang power snatch 1 X 3 : EMOM 20 MIN (ALTERNATING) 1) 5 Hang Power Snatch (135/95) 2) 5 Box Overs (30/24)
April 19th, 2016
CINDY 20 Minute AMRAP: 5 Pullups 10 Pushups 15 Squats
