We are lifting some serious weight today!! The SA acronym stands for Single Arm=SA. “Heavy Metal!!!” 100m SA. Farmer’s Carry (62/35) 40 Wall Balls (20/14) 30 Deadlifts (225/185) 100m SA. Front Rack Carry (62/35) 20 Man Makers (30/15)
Posts Tagged:fun
And the spicy workouts just keep on coming!! 20 Min. EMOM: 1: 150m Row 2: 15 Ring Dips 3: 15 Goblet Squats (62/35) 4: 20 BE 5: 1 Min. Plank
New MOVEMENT ALERT!!! We have a different mix today and on one more note make sure you bend your legs on all your toes to bar or else you might catch some pull up bar to your shins!!! 50-40-30-20: No Push-Up Burpees Toes to Bar Push Press (45/35)
We are working some of that soreness out from Murph with this cardio powered workout. We will have to group classes today. One at 9 AM and one at 6:30 PM!! We will be back to normal schedule Wednesday morning. For Time: 150 DU’s 30 Burpees 500m Row 300 Singles 30 Burpees 400m Run
Today we will only have one group class at 8:30 AM!!! Lets get nice and sweaty before all the festivities tonight! “MURPH” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run **You are allowed to break up all your pull-ups, push-ups and squats into manageable sets!!!** **I recommend mimicking “Cindy” for…
We are finishing up this week with another fun EMOM!!! 20 Min. EMOM: 1: 10 Pull-Ups 2: 60 DU’s 3: 10 HSPU 4: 100m Run **900 Reps!!!**
We will be moving some weights today!!! The kettlebell swings today are American style!!! For Time: 50 KB. Swings (35/26) 40 DB. Push Press (45’s/25’s) 30 Wall Balls (20/14)
This one is going to be tough, but a sprint!!! For the dumbbell power cleans you will need a dumbbell for each hand. 3 Rounds: 250m Row 10 DB. Power Cleans (45/25) 18 Sit-Ups
We are in for some endurance work TODAY!!!! This workout is a total of six rounds at the end, so are here for the long-haul!! 30 Min. EMOM: 1: 10 Med. Ball Cleans (20/14) 2: 15/12 Cal. Row 3: 10 Burpees 4: 24 DB. Reverse Lunges (20/10) 5: 60 Singles **714 Male** **696 Female**
