Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go except for sprints* Suicide Sprints 50 Burpee Pull-ups Suicide Sprints 50 Parallette Pass Thrus Suicide Sprint 50 Clean & Jerk 135/95 Suicide Sprints 50 Overhead Lunges 95/65 Suicide Sprint 50 Wall Balls 20/14 Suicide Sprint 50 Kettlebell Swings 53/35 *45 Minute Cap
Tuesday, 10-18-2016 Read More »
Dynamic Group Warm-Up Conditioning. Teams of Two; You go I go except for sprints* Suicide Sprints 50 Burpee Pull-ups Suicide Sprints 50 Parallette Pass Thrus Suicide Sprint 50 Clean & Jerk 135/95 Suicide Sprints 50 Overhead Lunges 95/65 Suicide Sprint 50 Wall Balls 20/14 Suicide Sprint 50 Kettlebell Swings 53/35 *45 Minute Cap
Tuesday, 10-18-2016 Read More »
Group Warm-up Conditioning. AMRAP 30 Teams of 2 (Relay Style – Partner 1 must complete all reps before Partner 2 begins) 100M Run 5 Box Jumps Overs (24/20) 5 Burpees 10 Sit-ups 10 Calorie Row Group Mobility Cash-out
Tuesday, 10-04-2016 Read More »
Group Warm-up Conditioning. AMRAP 30 Teams of 2 (Relay Style – Partner 1 must complete all reps before Partner 2 begins) 100M Run 5 Box Jumps Overs (24/20) 5 Burpees 10 Sit-ups 10 Calorie Row Group Mobility Cash-out
Tuesday, 10-04-2016 Read More »
Group Warm-up Conditioning: Teams of 2 AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders 5 Minute Rest AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders Group Mobility
Tuesday, 09-13-2016 Read More »
Group Warm-up Conditioning: Teams of 2 AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders 5 Minute Rest AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders Group Mobility
Tuesday, 09-13-2016 Read More »
Teams of 3 4000m row 4 rounds 40 Kettlebell swings 53/35 40 pull-ups 3000m row 3 rounds 30 power cleans 115/85 30 toe 2 bars 2000 row 2 rounds 20 thrusters 115/85 20 burpees Partners not rowing hold plank position.
Saturday, 09-03-2016 Read More »
Group warm up. Pizza Delivery Conditioning. Teams of two. For Time* 2K Row (partner holds 2 KB 53/35) 200 Double Unders 1.5K Row (partner holds 2 KB 53/35) 150 Wall Balls 1K Row (partner holds 2 KB 53/35) 100 Sit Ups Rower must stop rowing anytime KBs are put down * Time cap 35mins
Tuesday, 08-09-2016 Read More »
Group warm up Conditioning. Teams of two. You go I go. 5 rounds 30 Wall Balls 30 Calorie Row 30 Double Unders 30 KBS 30 Pull Ups Cash Out. 3 sets 60 second weighted plank hold
Tuesday, 08-02-2016 Read More »
Group warm up Conditioning. Teams of two. You go I go. 5 rounds 30 Wall Balls 30 Calorie Row 30 Double Unders 30 KBS 30 Pull Ups Cash Out. 3 sets 60 second weighted plank hold
Tuesday, 08-02-2016 Read More »
