4 rounds of 2 min at each station for work. sled push/pull yoke carry farmers walk tire flip partner leg raises (the focus is not score …just get some heavy movements in) READ MORE
amrap in 9 min 5 burpees 10 one arm db hang clean and jerks 50/35 20 box step ups rest 4 min amrap in 9 min 5 burpees 10 one arm db overhead lunge steps 50/35 20 cal bike (change arms as you see fit) READ MORE
***No 0600 AM Class today*** 4 x 5 bench press *super set with 5 strict toes to bar rest then 10-9-8-7-6-5-4-3-2-1 for time of: pull ups power cleans 135/95 HR push ups READ MORE
6 rounds for max reps 1 min cal bike after 10 kettle swings 1 min burpees after 20 sec handstand hold on wall 1 min cal row after 1 rope climb 1 min rest ** score is total reps of bike, burpees, and row….other movements are buy ins. READ MORE
10 min work on the following complex 1 squat clean + 1 shoulder to back rack + 4 back racked lunge steps rest then “annie” 50-40-30-20-10 for time of double unders sit ups READ MORE
teams of two complete the “viking” 2000m row/ partner in a plank 1 mile run with sledge 100 sledge strikes right/ partner hangs from rig 100 sledge strikes left/ partner in wall sit hold 1 mile run with sledge 2000m row/ partner in a 6″ flutter kick hold... READ MORE
teams of 2 amrap in 18 min 16 Valentines get ups 16 push and slap push ups 16 toe tickle leg lifts 16 lover lift partner deadlifts 5 baby got back carries READ MORE