Wednesday Dec 6, 2017

 


Alyssa

Back Squats: 6-6-6-6-6-6
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Box Brief:
Tomorrow, Thursday Dec 7, 2017- Bring a Friend Day- All classes free to try for new Athletes

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Tuesday Dec 5, 2017

Aleks and Greg

Part 1. OTM for 10:00 Minutes, 10- Burpees
Part 2. Every 4:00 for 4 Rounds (14:00- 30:00 Minutes:)

1:00 Minute light Row (recovery pace)
40- Double Unders
15- GHD Situps
10- Strict Pullups
Part 3. Starting at 30:00 Minutes
5 Rounds for time 

20/15 Calorie Bike/SkiERG
50ft Handstand Walk
1 Round of DB “DT”
“DT”
12- Deadlifts+9 Hang Power Cleans+6 Push Jerks
#50/#35
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Box Brief:
Thursday Dec 7, 2017- Bring a Friend Day- All classes free to try for new Athletes

 

 

Sunday Dec 3, 2017


Cindy and the GHD!… “Love, Hate”

For Time:
10 Strict Pullups, 15/12 Calorie Bike
10 Strict Pullups, 15/12 Calorie Bike
10 Strict Pullups, 15/12 Calorie Bike
20 Pushups, 15/12 Calorie Bike
20 Pushups, 15/12 Calorie Bike
20 Pushups, 15/12 Calorie  Bike
30 Air Squats, 15/12 Calorie Bike
30 Air Squats, 15/12 Calorie Bike
30 Air Squats, 15/12 CalorieBike
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Saturday Dec 2, 2017


Lindsay, Christine and Ali

In Teams of 2, AMRAP in 25:00 Minutes
150- DB Push Press #50/#35, Rowing: Switching every 15/10 calories until 150 reps are complete.
100- Synchro Burpess over the bar
In Remaining time- Max Rope Climbs/Peg Boards
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