Men/Women Partner Workout 4 Rounds: 200m Run 10 Push Press 135/85 15 Box Jumps 24″/16″ 20 KB Swings 70/35 60 Double-Unders/150 Singles Beginner: Partner Workout 4 Rounds: 200m Run 10 Push Press 95/55 15 Box Jumps 18″/12″ 20 KB Swings 55/25 60 Singles
300 Workout 25 Strict Pull-ups 50 Deadlift with 185/105 50 Pushups 50 Box Jump 24″/20″ 50 Floor Wipers w/Deadlift Bar 50 DB Single-Arm Clean-and-Press with 30% (total) 25 Strict Pull-ups
Happy July 4th, be safe and enjoy the day.
Please check the holiday schedule. Men/Women 27 min CAP 100, 90, 80…Double Unders 10, 9, 8, Clean and Jerks 185/105 Rest 3 minutes 10, 9, 8…1 Box Jumps 36″/30″ Pull-Ups or 5, 5, 4, 4…1, 1 Muscle-Ups Rest 3 minutes Max Burpees in remainder of time (max 3 minutes)
July Focus For the month of July we will focus on Push/Pull combinations geared to toning and building muscle. This will be a great way to build overhead stability, feeling more secure with shoulder to overhead exercises along with increased speed on burpees, jump roping, and core dominant exercises like […]
Men/Women Get as far as you can in 28 minutes Partner Workout 200m Run 15 KB Swings 70/35 10 DB Box Step Overs 20% 24″/20″ 5 Muscle-Ups 2x200m Run 15 Goblets Squats 10 Box Jumps 5 Pull-Ups 3x200m Run 15 KB Cleans 10 Burpee Box Jumps 5 HSPU 4x200m Run […]
Men/Women 1 mile Run 2 minute rest 50 Wall Balls 20/14 40 Box Jumps 24″/20″ 30 Toes to Bar 20 Deadlifts 225/135 10 Muscle-Ups Rest 2 minutes 400m Run (SPRINT) Beginner: 3x200m (rest 60) 2 minute rest 50 Wall Balls 14/8 40 Box Jumps 20″/16″ 30 Sit-Up 20 Deadlifts 135/85 […]
Men/Women 5 Rounds: 200m Run 5 Power Cleans 135/85 5 Front Squats 5 Push-Presses 5 Back Squats 5 Over the Bar Burpees 5 Plyo Jumps Rest 90
Men/Women Partner Workout Row 3,000 meters Then complete: 6 Rounds: 10 Box Jumps 24″/16″ 10 Overhead Sit-ups with 45/25 10 Wall Balls each 20/14 5 Burpees
