Category Archive for: Workout of the Day

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)

Wednesday!!!

HUMP DAY!!!! This one is going to be fun, but if you really want to have fun make sure to bring in some long socks or some form of protection for your shins. 5-4-3-2-1: Rope Climbs (12’/10′) 60 DU’s 100ft. Farmer’s Carry (71/53)

Tuesday!!!

This is A GASSER!!! Make sure you bring enough water. We have a lot of things going on today in the strength too. 25 Min. E5MOM [5 RDS]: 400m Run 30/20 Cal. Row

Monday!!!

We have a fun week in store today!!! Since it is MLK Day make sure you take a moment to think about the great stuff the Dr. Martin Luther King Jr. did for Civil Rights. Today we will not have a 5 AM class. We will have all other class run like normal. “Double or…

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Friday!!!

You WON’T WANNA MISS THIS ONE!!! It may look a lot tougher than it is. Make it in and set a new PR on your double-unders!!! For Time: 150 DU’s 15 Power Snatches (135/95) 150 DU’s 15 Ground to Over Head (135/95)

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