Men/Women 4 Rounds: 50 Double-Unders or 125 Singles 10 DB Push-Press 25% 15 Alt V-Ups 20 DB Back Squats (1 Dumbbell rest on neck) 25% 400m/360m Row Rest 90 seconds Beginner: 4 Rounds: 100 Singles 10 DB Push Press 15% 20 Sit-Ups 20 DB Back Squats (1 Dumbbell rest on […]
Men/Women 1 min on, 1 min off 10 Thrusters 135/85 20 Toes to Bar 30 Box Jumps 30″/24″ 50 Double-Unders 20 Deadlifts 225/135 50 Wall Balls 20/14 30 Deadlifts 225/135 20 HSPU/80 Push-Ups 10 Muscle-Ups/40 Ring Dips You will complete this work out, working for one minute, resting the next. […]
Men/Women 3 Rounds: 500m Row 30 Burpees 500m Row 15 Goblet Squat 55/35 15 Alternating V-Ups 10 Jumping Pull-Ups Rest 90 seconds AB FINISHER
6 week program, week 3 Tuesday: 5 x 3 Thrusters @ 70% of C&J increase weight by 2.5 kg if make 4 out of 5 sets each week 4 x 5 Snatch Grip Deadlift @ 85% increase weight by 5 kg each week 3 x 3 Push-Press @ 70% of […]
Men/Women January Focus: Cleans Cues: Straight Back Elbows Out Tight Core Acceleration past knees Straight bar Path/Close to body High Elbows with Catch Weight in Heels Strength: Find max Squat Clean HIT: 3 Rounds: 100 Jump Rope Singles 20 KB Swings 70/35 20 Reverse Sit-Ups 20 DB Lunges 30% Rest […]
Joan’s Birthday Workout Men/Women Partner Workout TOTAL Per group Buy In: 1200m Row (200 for 200) Then: 3 Rounds: 8 Power Cleans 135/85 8 KB Swings 75/35 8 Push Press 8 TTB/knee tucks Then: 3 Rounds: 50 Double-Unders or 100 Singles 8 DB Snatches 30% 8 Ski jumps 8 Slams […]
Happy New Year!!! We are closed, see you on Wednesday!!!
Please check the schedule before coming in. Partner Workouts 6 Rounds: 10 Burpees 15 Wall Balls 20/14 10 Box Jumps 24″/16″ 15 V-Ups 10 Pull-Ups
Men/Women 5 Rounds: 40 Double-Unders (100 Singles) 5 Muscle-Ups (10 Push-Ups+5 Pull-Ups) 10 DB 1-Arm Burpee Snatch 30% (Total) 14 DB Lunges (1 DB 30% Totatl) Rest 60 Beginner Workout: 5 Rounds: 50 Singles 10 Push-Ups 10 DB 1-Arm Burpee Snatch 15% (Total) 10 DB Lunges (1 DB 15%) Rest […]
Men/Women 5 Rounds: 4 Front Squats 135/85 6 Ski Jumps 8 Floor Wipers Rest 2 minutes 5 Rounds: 4 Push Press 6 Box Jumps 24”/16” 8 Plyo Jumps Rest 2 minutes 5 Rounds 4 Power Cleans 6 Burpee Pull-Ups 8 Sit-Ups
