November 19 – November 24, 2018

MondayTuesdayWednesdayThursdayFridaySaturday A) 14:00 Strength 6×3 Front Squat 4 Bottoms Up Carry Lap :20 Hollow Hold – B) 8:00 AMRAP 4 Burpee Pull Ups 4 Burpee Tuck Jumps 20 Cross Body Climbers A) 15:00 Strength 5×5 Push Press 5×5 1 Leg DB/KB RDL...

May 29-June 3, 2017

MondayTuesdayWednesdayThursdayFridaySaturday **SPECIAL HERO WORKOUT** No regular class times today… only 9:00am workout. “Murph” 1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run *Wearing a 20lb weighted vest* “Modified Murph” #1 1...

May 22-May 27, 2017

MondayTuesdayWednesdayThursdayFridaySaturday A. 1 Mile For Time: (10 min Cap) B. 14 Min AMRAP: 10 Back Squats (135/115/95/65) 10 Burpees 20 Butterfly Situps 20 Pushups A. 6×3 Strict/Weighted Pullups: (12 Min) B. 12 Min AMRAP: 1,2,3,4,5… -Power Cleans...

May 15-May 20, 2017

MondayTuesdayWednesdayThursdayFridaySaturday A. 3×7 Strict Pullups (no kipping) (10 Min) B. 14 Min AMRAP: 16 Renegade Row (35/30/20/15-1 DB) 16 Right Leg Walking Lunges 16 Left Leg Walking Lunges 16 DB Situps 27 Min AMRAP: 2 Laps 20 Goblet Squats (53/35/25/20) 2...