September 1, 2015

Row Intervals  Warm up: Row 5 min 3-5 Rounds: 20 Wall Ball 20 Push up tuck 20 Clap under sit ups 20 Calorie Row 20 sec Bent Arm Hang w/ L-hold/ knee raise Finish/ Cool Down: 5 min...

September 1, 2015

1. Jerk: work up to a heavy single *12 min cap   2. Split Jerk: 4 x 3 @ 80% of HS   3.  4 Rounds for quality: Dips x max reps SA DB Bent Row x 10 + 10   4. Finisher: 10 “Man...

August 31, 2015

1.  3 Rounds: SA KB Snatch x 5 + 5 Weighted Squat Jacks x 10 Touchdown Lunge x 5 + 5   2.  How fast can you complete… 12 – 9 – 6 – 3 Goblet Squat Lateral Burpees...

August 31, 2015

  1. Snatch complex: Squat Snatch + Overhead Lunge: work up to a heavy set *12 min cap   2. How fast can you complete: 12 – 9 – 6 – 3 Front Squat (185/125) Lateral Burpees  ...

August 29, 2015

A dog & his fan!! It’s Circuit Saturday :))) 3 Rounds: 40 sec ON: 20 sec OFF Over/ Under Hangin L-hold (option: bent arm) Sumo deadlift Hi-Pull Lat Press down Kick throughs Dips KB Swings Wall Balls Balance Board Rotational MB Slams...