Warm Up

Workout

Fitness

AMRAP12

  • 20 Thrusters
  • 200m  run

Performance

  • 40 Thrusters
  • 400m run
  • 30 Thrusters
  • 300m run
  • 20 Thrusters
  • 200m run
  • 10 Thrusters
  • 100m run

After Party

-“Bring Sally Up” – Squats

Starting today, we will now offer a coed workout on Friday nights at 7:20 P.M.! You can bring your spouse, significant other, or perspective members. Workouts will be the same workouts that are done in the morning. All new members, please arrive 10-15 minutes early so can fill out a waiver. Feel free to message Chelsey or myself with any questions.

Warm Up

Strength

4x 6 High Pull

-0:03 hold at top

-0:03 decent from top

Workout

Fitness

  • 200m run
  • 21 SDLHP
  • 200m run
  • 14 SDLHP
  • 200m run
  • 7 SDLHP
  • 200m run

Performance

  • 400m run
  • 21 SDLHP
  • 400m run
  • 14 SDLHP
  • 400m run
  • 7 SDLHP
  • 400m run

Warm Up

Skill

-Neutral Midline Drill w/ Dowel

Workout

Fitness

AMRAP12

30/20/10/20/30 KBS

-In between each set 25m lunge

Performance

AMRAP12

40/30/20/10/20/30/40 KBS

-In between each set 25m lunge

Warm Up

Skill

5/10/5

Workout

Fitness

4x

-40 singles

-20 situps

-10 burpees

Performance

5x

-60 singles

-30 situps

-15 burpees

After Party

A. Accumulate 2:00 of Hollow Body Hold

B. Accumulate 3:00 of Superman Hold

Warm Up

Strength

Fitness

3x 10 SB OH Press

-Alternate press from right shoulder to left shoulder

-Hold SB OH for 0:03 each repetition

Performance

6x 3 KB Clean + Push Press

-Start each repetition from the ground

-Hold KB OH for 0:03 each repetition

Workout

10x

-1:00

=Complete 10 SB slams followed by as many MC as possible

-0:30

=rest

Warm Up

Strength

5x 5 Marble Squats w/ 0:05 bottom hold

Workout

Fitness

3x

15 KB Squats (Marble or Goblet)

25 KB DL

15 Pushups

Performance

50 KB Squats

100 KB DL

50 Pushups

 

Warm Up

Workout

300m run w/ SB

150 singles

75 step ups

50 SB slam

25 burpees

300m run w/ SB

After Party

Tabata

-Flutter Kicks

Warm Up

Fitness

Strength

EMOM8

-8 Marble Squats

Workout

90 lunges

60 Mountain Climbers

30 sit-ups

 

Performance

Strength

5x 5 KB Push Press each arm

Workout

90 SDLHP

60 Thrusters

30 High Pull

Warm Up

Fitness

Workout

AMRAP10

-10 burpees

-20 KBS

 

Fitness

Workout

AMRAP17

-40 burpees

-50 KBS

-30 burpees

-50 KBS

-20 burpees

-50 KBS

-10 burpees

 

After Party

3x 30m Partner’s Farmers Carry

-While Partner A does Farmer Carry, Partner B does plank hold