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Wednesday

This is going to be a fun chipper. Similar to last week the calorie drop down, but the lunges and sit-ups don’t. 21-18-15-12-9-6: Cal. Row 12 Overhead DB. Lunge (35’s/20’s) 12 Sit-Ups

Tuesday

Awesome job on Murph guys! We are back in action today! 3 Rounds: 3 TnG Power Snatches 12 Toes to Bar 300m/250m Row 1: 115/65 2: 135/75 3: 155/85

Monday

We will have only one class at 8 AM!! Come on in and celebrate Memorial Day with us!!! Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1…

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Friday

Today we are doing another EMOM. You will have to perform five different movements within five minutes. Let’s break some serious sweat! 15 Min. E5MOM [3 RDS]: 400m Run 9 DB. Deadlifts (50’s/35’s) 12 GHD Sit-Ups 9 DB.Hang Power Cleans (50’s/35’s) 12 Ball Slams (20/10)

Thursday

Murph is coming up very soon! Today’s workout should give us a good idea of how we will fair on it! Come on in and test yourself out. 30 Min. EMOM: 1: 10 Pull-Ups 2: 200/150m Row 3: 15 Push-Ups 4: 200/150m Row 5: 20 Squats

Wednesday

Hump Day!!! Time to attack the legs and core with this one! Toes to bar and calorie row stay the same amount of reps the whole time. Only reps dropping down are the Lunges. 16-14-12-10-8-6-4: KB Front Rack Walking Lunges (62’s/35’s) 10 Toes to Bar 12/9 Cal Row

Tuesday

Today’s workout has a built in ladder! 3 Rounds: 4 TnG Power Clean 10 HSPU 14 Burpees Round 1: 135/85 Round 2: 155/95 Round 3: 175/105

Monday

This is going to be a fun workout to start the week with! Come on in and get after it. I hope all of you got to see the season finale of GOT! 2 Rounds: 10 Burpees 5 SA. DB. Thruster R (50/35) 10 Burpees 5 SA. DB. Thruster L (50/35) 100m Run 10 Squats…

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Friday

The score for today’s workout is amount of work you are willing to put out! Every rep counts! Come on on. 16 Min. EMOM: 1: Max Wall Balls (20/14) 2: Max T2B 3: Max Box Jumps (20″) 4: 1 Min. Rest

Thursday

This one is SPICY!!! If you have pull-up grips BRING THEM! Your hands will thank you. 20 Min. EMOM: 1: 15 A-Squats 2: 5 Bar Muscle Ups

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