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Posts Tagged:new year

FRIDAY!!

The weekend is just around the corner. We will finish our week with some easy interval training. Your score will be the complete set of full rounds that you complete after all three intervals. Lastly, MONDAY THE 3OTH WE WILL HAVE CLASS AT 8:45 AM!!! MURPH IS GOING TO BE A BLAST!!   3 Rounds:…

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THURSDAY!!

Make sure to bring some thick socks for today’s rope climbs, unless you would like some nice burns to show as prove of working out!!   10 Min. AMRAP: 10 Ring Rows 10 HSPU 20 Pistols 1 Rope Climb (10’/7′)

WEDNESDAY!!

HUUUMMPPP DAAAYY!!!! Time to get over the mid-week blues with this fun workout. Remember you burpee down first then you JUMP!!!   15 Min. AMRAP: 10 Burpee Box Jumps (24″/20″) 10 Pull-Ups 30 Calorie Row 10 Shoulder Press (95/65)

TUESDAY!!

Let give the weights a quick break for today and lets leap into action with some basic gymnastic movements and a little cardio!! 50-40-30-20-10: Double Unders Hollow Rocks Squats 200m Run

MONDAY!!

We might just need to have a special surprise somewhere in this workout, since IT IS MIKE PAYNE’S 52nd BIRTHDAY!!! Make sure to come in and wish him a happy birthday….or blame him for the surprise. 12 Min. EMOM: 1: 6 Deadlifts (135/95) 3 Power Cleans (135/95) 2: 10 Wall Balls (20/16)

FRIDAY!!

This is going to burn in the shoulders. It’s a nice and spicy workout to finish up the week!! The Mud Run is getting close, if you plan on going make sure you talk to Jennifer and get signed up ASAP!!!   15-10-5: Thrusters (135/95) Bar Facing Burpees Toes to Bar

THURSDAY!!

Yesterday got tough. We will stay off the pull up bar with today’s workout.   5 Rounds: 5 Back Squats (135/95) 100m Farmer’s Carry (35/26) 10 Sit Ups (45/25) 10 HR Push-Ups

WEDNESDAY!!

You will have four minutes to complete each round. Make sure you take a look at this butterfly video, IT WILL SAFE YOU SOME TIME!!! 12 Min. E4MOM (3RDS): 10 C2B Pull-Ups 300m Run 10 Dealfits (155/115)

TUESDAY!!

Make sure you bring nice running shoes for today’s workout. We are running for a little bit.   3 Rounds: 10 Hang Power Cleans (75/55) 800m Run

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