Friday, 12-8-17
50 Wall Balls w 30/20 Slam Balls (75 with lighter ball).
Every time you drop, or rest complete 5 Ball Slams
6 RFT:
8 Floor Presses 155/105
16 KBS 70/53
32 D/U’s
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Tuesday, 4-3-18
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NO 5AM CLASSES THIS WEEK shop.fancloth.com/11941/374347 New log in info for catalog order Strength: Weighted Push Ups 6×5 “Hulk Hogan” Every 2 min for 20min 3 Muscle Ups (6 c2b pull ups) 5 Power Cleans 185/135 7 Burpee to plate 25/15 (open standard)
Friday, 1/14/2010
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2 rounds for time of: 35 Double-unders 35 Back extensions 35 Box jump, 20 in. box 35 Sit-ups 75 ft. Walking lunge 35 Burpees
Monday, 3-2-20
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50 Reps Each with Emty Bar Hip thrust Floor press Zercher squat Bent-over row Strict press Biceps curl Alternating lunges SDHP Good Mornings Pogo hop
Wednesday, 10-19-16
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Strength/Skill: 8 min EMOM 1 Power Snatch + 1 OHS + 1 Snatch increasing weight as long as form is good!!! Team Karen 200 Wall Balls *2 Person Teams *Every Break/Transition/drop the ball, you must complete 10 synchronized burpees
Saturday, 6-21-14
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Fight Gone Bad Format 3 Rounds 1 Minute Rest B/T Rounds Score is total Reps Row (Calories = Reps) Weighted Overhead Walking Lunge 45/25 Sledgehammer Swings Ab-Mat S/U’s Tire Flips
Tuesday, 9-26-17
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Strength: Front Squat 2×5 @ 65,70% 2×3 @ 75,80% 1 @ 85 1 @ 90 1 @ 92.5% 3RFT: 20 2-DB Front Rack Walking Lunge 45/30 10 Burpee Box Jump Over 30″”/24″” 20 KBS 70/53