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Wednesday!!!

Time to get in that HUMP DAY PUMP!!! 50-40-30: Sit-Ups (10/5) Russian KB. Swings (62/35) HR Push-Ups

Tuesday!!!

Today we are getting after some movements that will challenge your speed. Try to keep the power cleans touch & go and the double-unders unbroken, since they’re a small set. 15 Min. EMOM: 1: 6 Power Cleans (155/115) 2: 6 Bar Over Burpees 3: 20 DU’s 4: 10 Ball Slams (20/10) 5: 1 Min. Rest!!!

Monday!!!

Last time to get the in 19.3!!!! For Time: 20 Wall Balls (20/14) 400m Run 20 KB. Deadlifts (70’s/62’s) 400m Run 20 Burpees 400m Run

Friday!!!

We are tackling on 19.3 today!! It has a lot of shoulder work, so make sure to make it in for the warm up!!! For Time: • 200-ft. dumbbell overhead walking lunge • 50 dumbbell box step-ups • 50 strict handstand push-ups • 200-ft handstand walk M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell…

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Thursday!!!

Today we are working on building load over the course of this five rounds!! 25 Min. E5MOM [5 RDS]:5 Power Snatches6 OHS7 Hang Power Snatches8 Back Squats

Wednesday!!!

HUMP DAY!!!! Come get your sweat on! 4 Rounds: 25 GHD Sit-Ups 20 Mt. Climbers 200m Run

Tuesday!!!

We have a new movement today! Come on in and get the breakdown on it!! 15-12-9-12-15: Dual DB. Snatches (30/20) Burpees

Monday!!!

Time to get the week off to a spicy START!!! 2 Rounds: 40/30 Cal. Row 40 OHS (95/55)

Friday!!!

We are finishing the week off with a tough one! Make it in to get in on all the details. 3 Rounds: 10 SA. Push Jerks (50/35) 20 Burpees 10 Alt. DB. Snatches (50/35) 10 T2B

Thursday!!

We are going to work on some more cardio tonight! Come and get in a solid sweat!! 16 Min. AMRAP: 200m Run 20 Ring Rows 20 Ball Slams (20/10) 20 Mt. Climbers 50 Russian KBS. (62/35)

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