October 31, 2015

🎃Happy Halloween!     A) Row x 200 calories Plank- hold  B)  Prowler x 40 passes Side plank (both sides) C)  Sumo deadlift x 150 (105) Double Unders- unbroken D)  3 rounds:  MB burpee passes Sit-up pass x  20 Side pass x...

October 30, 2015

Row Intervals Warm up – Row 5 min 2 Rounds: Split Box Jumps x 20 Dips + L-sit (2 sec) x 10 Handstand march x 20 Tabata Row Bulgarian Split Squat x 20 Chin up + tuck x 5-10 Tuck to handstand x 10 Reverse Tabata Row optional 5 min cool down Row Stretch...

October 30, 2015

“Trick or Treat” How many rounds/ reps can you complete in 20 min? 10 Thrusters (115/ 85) 31 Sit ups 15 C2B Pull-ups 400m Run

October 29, 2015

  1. Tempo Back Squat: 5-3-1 work up to a heavy single Back Squat: 2 x max reps @ 90%   2. 3 Rounds for quality: RDL x 10 Hollow Hold x max time Repeat Box Jumps x 10   3.  1 mile...

October 28, 2015

1. Kettlebell complex: 5 sets of 5 each: 2 Kettlebells: Deadlift Deadlift hi pull Clean Front (loaded) Squat Press or Push press *Can go up each set- but hold onto KB throughout complex*   2.  How many rounds/ reps can you complete in 12 minutes? 3 Push press 9...