P1,P2
90 sec of work @ 90%, rest while P2 goes.
10 KBS 70/53
AMRAP burpee broad jump
x 4
+
10 DB thrusters 40/25
AMRAP double unders
X4
+
Bldg Run
AMRAP wall ball sit ups
X4
record all reps scored
Friday Workout of the Day
May 9, 2014 by
Friday Workout of the Day
April 10, 2014 by
All Classes:
MAP- 5 minutes on and 3 minutes rest
1.
5 KBS 70/53
5 burpees
2.
10 box jumps and step down
10 hand release push ups
3.
5 CTB
25 double unders
4. 5 T2B
15 wall balls
5. 5 ring dips
10 DB 35/20 push press
Friday Workout of the Day
March 20, 2014 by
Fun Friday!
AMRAP 5 min of work at 85% and 3 min of rest.
1. 5 GI Janes
100 m run
2. 5 KB( or DB snatches) per arm 5 burpees
3. 5 HSPU
50 jump rope singles
4.10 push ups
10 step ups
5. 800 m run
MAP Friday is coming back! Bring a friend for free today!
Share on FacebookSaturday Workout of the Day
October 11, 2013 by
8 Min:
10 HSC 95/55
8 Toe 2 Bar
100m Run
8 Min:
5 Push Press 95/55
5 GHD Sit Ups (Beginners do regular sit ups)
15 Cal AD
8 Min:
10 KBS
8 Burpee Box Jump Over
150m Row
Move at a pace in which you can maintain constant movement. Rest 5 Min between sets. Go in any order.
Saturday Workout of the Day
September 13, 2013 by
MAP: 10 min at 80% – 5 min rest (clean your equipment and get ready for next round)
1.
10 kb snatch 53/35 5 each arm ( beginners do 1 arm swings)
2 bar muscle ups ( beginners do 8 KTE)
100 m run
2.
100 m farmers walk 70kb men/ 50 db ladies
5 wall walks (beginners 45 sec plank hold)
1 min AD
3.
200m row
10 ghd sit ups ( beginners do regular sit ups)
5 renegade rows 35/25
Saturday Workout of the Day
August 23, 2013 by
10 min AMRAP@ 80%
8 db thrusters 35/25
7 ghd sit ups
Building run
10 min AMRAP @80%
10 KBS 70/53 53/35 35/25
5 ring dips
15 Cal AD
10 min AMRAP @80%
1 bar muscle up (sub 10 burpees)
5 power cleans 135/95 95/65 75/55
100m run
Rest 5 minutes between sets. Stay at a PACE which you can maintain. No grunting.
How many people can we fit on the pull up bar?
Wednesday Workout of the Day
August 20, 2013 by
Every 4min for 4 rounds:
A1. Back Squat @30X0 6-8
A2. Powell Raise @3010 6-8
+
10 min amrap @80% effort:
150m row
5 pushups
10 db ground to overhead 50/35 35/25 25/15
3 min rest
10 min amrap @80% effort:
100m run
7 toes to bar
10 db push press 35/25 25/15
Kara still looks great even holding heavy KB’s!
