TEST DAY- RECORD RESULTS
"Elizabeth"
21-15-9
Squat Cleans (95/135#)
Ring Dips
CLICK HERE to Compare to 3.12.25
TEST DAY- RECORD RESULTS
"Elizabeth"
21-15-9
Squat Cleans (95/135#)
Ring Dips
CLICK HERE to Compare to 3.12.25
CARDIO SUNDAY
For Time:
5 Rounds of
12/15 Calorie Row
15 Burpees over the Rower
3 Rounds of
15/18 Calorie Row
18 Burpees Over the Rower
1 Round of
18/21 Calorie Row
21 Burpees Over the Rower
PARTNER SATURDAY
Bring a Friend Or Family Member For Free
TEST DAY - RECORD RESULTS
3 RM Front Squat
CLICK HERE to Compare to 3.10.25
4K C2 Bike
CLICK HERE to Compare to 3.26.25
AMRAP in 16 Minutes:
400/500 Meter Row
5 Bar Muscle Ups
25 Box Jumps (20/24")
5 Bar Muscle Ups
Push Press
TEST DAY - RECORD RESULTS
"Cindy"
AMRAP in 20 Minutes:
5 Pullups
10 Pushups
15 Air Squats
CLICK HERE to Compare to 3.27.25
All For Time:
3 Rounds of:
8 Deadlifts
8 Strict Handstand Pushups
Into a 400 Meter Run
Into 3 Rounds of:
8 Deadlifts
10 Kipping Handstand Pushups
Into a 400 Meter Run
Into 3 Rounds of:
8 Deadlifts
12 Burpees Over the Bar
Barbell Weight (125/185#)
Quote:
CARDIO SUNDAY
2 Rounds For Time:
1 Mile Run
900/1000M Row
PARTNER SATURDAY
Bring a Friend or Family Member For Free
Every 6:00 x 4 Rounds
For Calories, with 1 Partner Working at a Time:
40 Wall Balls (14/20# to 9/10')
40 Med Ball Box Step Overs (20/24#)
Max Calorie Row in Remaining Time
8 Rounds For Time of:
8 Single Arm DB Snatch (50/70#)
25' Single Arm OH DB Walking Lunge (50/70#)
40 Double Unders
*Alternate Arms Each Round
AMRAP in 20 Minutes:
(With a Partner)
10 Bench Press (95/135#) (Each)
10 Toes to Rings (Each)
200 Meter Run (Together)
For Time:
25 Power Cleans
25 Thrusters
25 Power Cleans
(95/135#)
*Every time you drop the bar, perform 2 lateral burpees over the bar*
Quote:
CARDIO SUNDAY
In teams of 2 work to complete the following - in a 'I GO, U GO' format
Until 300 BURPEES
1 Minute on: 1 Minute off
Athlete A works in Minute 1 - Athlete B works in Minute 2 - only one athlete works at a time in the one minute window of squats, sit-ups and burpees until 300 Burpees are completed.
For Time:
20 Strict Pullups
35 Handstand Pushups
40/50 Calorie Air Bike
35 Hand Release Pushups
5 Rope Climbs (15')
COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!
TEST DAY - RECORD RESULTS
"Bear Complex"
5 Rounds For Load:
Complete 7 Unbroken Sets of this Barbell Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round. Thrusters from the front or back rack are not allowed
CLICK HERE to Compare to 2.12.25
COMMUNITY NOTES:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!