February 4 – February 9, 2019

MondayTuesdayWednesdayThursdayFridaySaturday A) 15:00 Strength 6-5-5-4-4 Back Squat 1-Arm DB Row :30 Hollow hold – B) 8:00 8 Bottom Half Burpees 16 SL Wtd. RDLs (DB/KB/Plate) 24 DB Hop Overs A) 9:00 Strength 5-5-5-3-3 Power Clean Shrugs Strict Pull Ups –...

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...