"Take a Break"
100 Double Unders
50 Sit Ups
25 Push Ups
80 Double Unders
40 Sit Ups
20. Push Ups
60 Double Unders
30 Sit Ups
15 Push Ups
40 Double Unders
20 Sit Ups
10 Push Ups
20 Double Unders
10 Sit Ups
5 Push Ups
"What'd I Miss"
3 Rounds
AMRAP 4
8 Hang Power Cleans
8 Bar Facing Burpees
Rest 1 Minute
AMRAP 4
8 Push Press
200 Meter Run
Rest 1 Minute
"Non-Stop"
30-20-10
Calorie Row
Knees to Elbow
Not for Time
30-20-10
Good Mornings
Hollow Rocks
Back Squats
3 x 10
"What Comes Next"
4 Sets
7 Power Snatch
5 Overhead Squats
3 Hang Squat Snatch
Rest 2 Minutes
(OUTDOOR)
"Guns + Ships"
4 x 4:00
400 Meter Run
Round 1: Max Russian Twists (45/25)
Round 2: Max Hand-Release Push Ups
Round 3: Max Sit Ups
Round 4: Max Lunges
Rest 1 Minute Between Rounds
Seriously, thank you, thank you and thank you. While we are still navigating these turbulent pandemic waters, the continued support of our members is humbling. Many of you made the conscious decision to maintain your membership, even without in-person classes. We know equipment loaners and online classes and coaching are no substitute for the energy and hands-on instruction in our classes… but you still chose to stand by us. […]
"Meet Me Inside"
EMOM 8
4 Strict Pull Ups + Max Double Unders
Rest 2 Minutes
EMOM 8
4 Strict Handstand Push Ups + Max Calorie Row
(INDOOR)