Monday Workout of the Day

1 Round for time:
15 squat cleans 95/75
20 pull ups
25 goblet squats 53/35
30 kbs 53/35
35 double Unders
40 lunges
35 wall ball sit ups
30 push up
25 box jumps
20 kte
15 dips
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Wednesday Workout of the Day

All Classes:
400m run
10 power snatches 95/65
5 muscle ups ( sub 5 pull ups and 5 ring dips)
Run 400m
10 power cleans 95/65
5 wall walks
Run 400m
10 barbell thrusters 95/65
5 man makers 30/20
Run 400m
10 front rack lunges 95/65
5 bar muscle ups ( sub 5 CTB and 5 dips)

Extra Credit: 3 sets:
30 Sec L hang
10 Back Ext
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Wednesday Workout of the Day

5 Plyo Push Ups on ladder
10 Curtis P’s 75/53
15 GHD sit ups (beginners do ab matt sit ups)
20 box jumps 24/20
30 push press 45/33
40 air squats
50 double unders
40 air squats
30 push press 45/33
20 box jumps
15 GHD sit ups
10 curtis P’s
5 plyo push ups

 

[wptab name=’8:30AM Hiit’]

12 min amrap @80%
10 KBS 25#
10 GHD Sit Ups
Row 500 meters
Rest 5 min
12 min amrap @80%
Airdyne 20 calories
15 box jumps
10 wall balls
5 wall walks
Rest 5 min
12 min amrap @80%
30 double unders
10 KB Goblet Squats 35#
5 Pull Ups
Run 100m[/wptab]

[end_wptabset]

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Wednesday Workout of the Day

All Classes:

Cul De Sac Run with med ball (start in front lot)20/14
Wall Climb in back door 50 wall balls 20/14
40 DB GTO 40/25
30 Body Blasters (Burpee Pull Up,T2B)
20 Push Press 75/53
10 tire flips
Building Run
100m backwards sled pull 150/95

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Wednesday Workout of the Day

For time:
100 ft Walking lunge (Down the room and back)
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65/45
25 L-pull-ups
50 Sit-ups

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