• ‘The Expendables’



    Thursday, August 1, 2019

    ‘The Expendables’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Row 10 Cal

    50 Singles or 25 Double Unders

    10 Air Squat Jumps

    10 Inchworms

    10 Bootstraps

    10 Active Thigh Stretch

    Wall Calf Stretch (30 Sec)

    -------------------------------

    Skill: Hang Cleans

    Buy In: 75 Double Unders + 200m Run

    4, 8, 12, 16, 20

    Air Squat Jump Over Bar

    Hang Cleans (115/75)

    Pullups


  • ‘We Need A Hero’



    Wednesday, July 31, 2019

    ‘We Need A Hero’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Lat Stretch

    Shoulder Mobility

    15 Good Mornings with PVC

    Grab A Bar

    -----------------------------

    SWOD: Deadlift

    11 Min AMRAP

    Buy In: 20 Burpee Over Bar

    11 Deadlifts (185/125)

    9 Toes to Bar


  • ‘BADASS’


    Tuesday, July 30, 2019

    ‘BADASS’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Spiderman

    10 Medball Cleans

    10 Hand Release Push Ups

    Shoulder Mobility

    Couch Stretch 30 Sec

    Grab A Bar

    ------------------------------------

    SWOD: Clean and Jerk

    Buy In: 400m Run

    8 Squat Cleans (135/95)

    8 Wall Balls (20/14)

    30 Double Unders

    8 Ring Dips

    8 Dumbbell Snatches (50/35)


  • ‘Cowbows...Draw Your Pistols’



    Monday, July 29, 2019

    ‘Cowbows...Draw Your Pistols’

    Pre Warm Up - – Begins 10 min before class

    Run 200m

    Shoulder Mobility

    10 Inchworms

    Then,

    Group Warm Up

    ------------------------------------------------------------------------------------------------

    Skill: Pistols

    12 Cal Row

    10 Pistols

    12 Power Cleans (135/95)

    10 Chest to Bar Pullups

    200m Run


  • ‘You're A Drag’



    Saturday, July 27, 2019

    ‘You're A Drag’

    Skill: Sled Drags

    Run 200m

    Sled Drag

    10 Wall Balls (20/14)

    10 Box Step Overs

    Farmers Carry

    10 Kettlebell Swings (70/53)

    10 Goblet Squats

    10 Ring Rows

    10 Cal Assault Bike

  • ‘Summer Sizzler’


    Friday, July 26, 2019

    ‘Summer Sizzler’

    14 Min AMRAP

    7 Hang Squat Cleans (115/75)

    7 Shoulder to Overhead

    7 Chest to Bar Pullups

    7 Cal Assault Bike

    50m Run

  • ‘Rope Me In’


    Thursday, July 25, 2019

    ‘Rope Me In’

    (PLEASE WEAR SHIN GUARDS, LONG SOCKS, TIGHTS OR SWEAT PANTS!!!)

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Row 10 Cal

    50 Singles or 25 Double Unders

    10 Air Squat Jumps

    10 Inchworms

    10 Bootstraps

    10 Active Thigh Stretch

    Wall Calf Stretch (30 Sec)

    -----------------------------------

    Skill: Rope Climbs

    8 Burpee to Bar Pullups

    100m Run

    2 Rope Climbs

    8 Dumbbell Snatches (50/35)

    8 Overhead Dumbbell Lunge

    8 Wall Balls (20/14)

    30 Double Unders +


  • ‘Rep Killer’



    Wednesday, July 24, 2019

    ‘Rep Killer’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Lat Stretch

    20 PVC Jacks

    Shoulder Mobility

    Grab A Bar

    ------------------------------------

    SWOD: Power Snatch

    2,4,6,8,10,10,8,6,4,2

    Snatch Grip Deadlift (95/65)

    Power Snatch

    Toes To Bar


  • ‘The Cool Kids’


    Tuesday, July 23, 2019

    ‘The Cool Kids’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Spiderman

    10 Medball Cleans

    10 Hand Release Push Ups

    Shoulder Mobility

    Couch Stretch 30 Sec

    Grab A Bar

    --------------------------------------------------------------------------

    SWOD: Back Squat

    Buy In: 400m Run

    10 Deadlifts (135/95)

    6 Power Cleans

    6 Front Rack Lunges

    10 Back Squats

    Run 50m with Plate


  • ‘Bell Work’



    Monday, July 22, 2019

    ‘Bell Work’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Butt Kicks

    8 Cal Assault Bike

    Bootstraps

    Shoulder Mobility

    Lat Stretch

    5 Ring Rows

    Group Warm Up – Grab A Kettle Bell

    ---------------------------

    Skill: Kettlebell Sumo Deadlift High Pull

    Buy In: Kettlebell Single Arm Overhead Carry

    Row 12 Cal

    12 Kettlebell Sumo Deadlift High Pull (70/53)

    12 Wall Balls (20/14)

    12 Goblet Squats

    12 Cal Assault Bike

    12 Ring Rows

     


  • 'Summer Heat'


    Saturday, July 20, 2019

    'Summer Heat'

    Buy In: 800m Run

    20 Cal Assault Bike

    30 Cal Row

    40 Kettlebell Swings (70/53)

    50 Plate Squat Cleans (45/35)

    60 Ring Rows

    50 Back Squats (135/95)

    40 Sit Ups

    30 Deadlifts

    20 Inchworms

    Immediate Cash Out: 75 Double Unders

  • ‘Friday Fitness Takeover’


    Friday, July 19, 2019

    ‘Friday Fitness Takeover’

    (Athletes Please Make Sure You Hydrate!!)

    14 Min AMRAP

    10 Hang Snatches (95/65)

    8 Front Rack Lunges

    6 Burpees Over Bar

    4 Wall Climbs

    50m Run

  • ‘Squat Clean Chronicles’

    Thursday, July 18, 2019

    ‘Squat Clean Chronicles’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Row 10 Cal

    50 Singles or 25 Double Unders

    10 Air Squat Jumps

    10 Inchworms

    10 Bootstraps

    10 Active Thigh Stretch

    Wall Calf Stretch (30 Sec)

    -------------------------------------

    SWOD: Squat Clean

    8 Burpee to Bar

    8 Squat Cleans (135/95)

    8 Kettlebell Sumo Deadlift (70/53)

    8 Goblet Squats

    20 Double Unders +


  • ‘Pressing for the Gainz’



    Wednesday, July 17, 2019

    ‘Pressing for the Gainz’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Lat Stretch

    20 PVC Jacks

    Shoulder Mobility

    Grab A Bar

    -------------------------------

    SWOD: Push Press

    Buy In: 200m Run

    10 Push Press (115/95)

    5 Wall Climbs

    5 Box Jumps (30/24)

    10 Toes to Bar


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