Saturday – 12/28/2019
The Workout for Saturday is: PARTNER WORKOUT Every 7 Minutes x 5 Rounds (35 minutes) -Round 1) 40 Cal Bike + 100 Wall Balls (20/14) -Round 2) 40 Cal Row + 100 Toes-to-Bar -Round 3) 40 Cal Bike + 100 Deadlifts (135/95)(Rx+ 155/105) -Round 4) 40 Cal Row + 100 Burpees -Round 5) 40 Cal […]
Friday – 12/27/2019
The Workout for Friday is: METCON For Time (25:00 CAP) 4 Rounds -25′ HS Walk (Rx+ 50′) -2 Rope Climbs (Rx+ Legless) Immediately into; 8 Rounds -3 High Hang Squat Cleans (95/65)(Rx+ 135/95) -6 Shoulder-to-Overhead -9 Pull-Ups (Rx+ C2B Pull-Ups) Immediately into; 4 Rounds -25′ HS Walk (Rx+ 50′) -2 Rope Climbs (Rx+ Legless) OPTIONAL […]
Thursday – 12/26/2019
No 6:30am OR 6:30pm Classes Today (Yes, there is a 5:30am Class) SWEAT WORKOUT!!! From 0:00 to 15:00… 3 Rounds for Time -20/15 Cal Machine (No “Sprint Starts” on Bike) -20 Alt. DB Snatches (50/35) -5 Strict Pull-Ups (Rx+ 10 reps) From 15:00 to 30:00… -100 Wall Balls (20/14) -5 Burpees EMOM until finished (If […]
Tuesday – 12/24/2019
The Workout for Tuesday is: METCON “DTC 12 Days of Christmas” -1 Ground-to-Overhead (225/155) -2 Muscle-Ups -3 Box Jumps (30/24″) -4 Hang Squat Snatches (115/75) -5 Burpees -6 Push Press (115/75) -7 Pistols (alternating) -8 Toes-to-Bar -9 Wall Balls (20/14) -10 Chest-to-Bar Pull-Ups -11 Handstand Push-Ups -12 Front Squats (225/155) *weight comes from the floor […]