Friday January 21, 2022

DSC_9787
Vuk

5 Rounds
25′ Bear Crawl 
20 Stepback Lunges (Total)
10 Hand Release Push Ups 
30 Mountain Climbers (Total)


Minimal Equipment
5 Rounds
25′ Handstand Walk
10 Double Dumbbell Deadlifts (50s/35s)
5 Strict Handstand Push Ups 
10 Double Dumbbell Deadlifts (50s/35s)


Accessory Work
3 Sets:

10 Upright Rows (Each Side)
10 Lateral Box Step Ups (Each Side)
20 Supermans

Post scores to comments

Tuesday January 18, 2022

DSC_9446
Juli

3 Sets:
1:00 Max Reps Strict Pull Ups Or Object Bent Over Rows 
1:00 Max Reps Cossack Squats 
1:00 Max Reps Chair Dips
1:00 Max Reps Plank Shoulder Taps 
1:00 Rest

Minimal Equipment
3 Sets:
1:00 Max Reps Strict Pull Ups Or Double Dumbbell Bent Over Rows (50s/35s)
1:00 Max Reps Single Dumbbell Cossack Squats (50/35)
1:00 Max Reps Push Ups 
1:00 Max Reps Double Dumbbell Shoulder to Overhead (50s/35s)
1:00 Rest

Accessory Work
3 Sets:
10-15 Bent Over Single Arm Rows (Each Side)
15 Single Leg Calf Raises (Each Side)
:45 Side Plank Hold (Each Side)

Post scores to comments
 

Saturday January 15, 2022

DSC_9793
Sharon

2 Sets:
AMRAP 7:00 Minutes

12 Alternating Box Step Ups 
8 Stepback Lunges (Total)
6 Bodyweight Turkish Get Ups (*3 per side)
-Rest 3:00 b/t Sets-

Minimal Equipment

2 Sets:
AMRAP 7:00 Minutes

12 Alternating Dumbbell Snatches (50/35)
8 Single Dumbbell Stepback Lunges (50/35) *Total
6 Box Jumps (24”/20”)
-Rest 3:00 b/t Sets-


Accessory “Core Focus”

For Time: 3 Sets:
10 Leg Lifts 
20 Runners Crunches 
20 V-Ups 
10 Burpees
-Rest 1:00 B/T Sets-

Post scores to comments

Friday January 14, 2022

DSC_9383
Will

3 Rounds
30 Cossack Squats (Total)
45 Plate Hops/Line Hops/Jumping Jacks 
30 Alternating Leg V-Ups 
45 Plate Hops/Line Hops/Jumping Jacks


Minimal Equipment
3 Rounds
30 Single Dumbbell Thrusters (50/35) *15 Each Arm 
45 Double Unders
30 Alternating Leg V-Ups 
45 Double Unders


Accessory Work

3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)

Post scores to comments

Wednesday January 12, 2022

DSC_9363
Jason

AMRAP 16:00 Minutes
400m Run or 500m Row/Ski
30 Stepback Lunges (Total)
10 Burpees


Minimal Equipment
AMRAP 16:00 Minutes
400m Run or 500m Row/Ski
30 Dumbbell/Kettlebell Swings (50/35)
10 Dumbbell Facing Burpees


Accessory Work

3 Rounds:
15 Banded Pull Aparts 
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)

Post scores to comments