Mobility: 1. Twisted Cross x 1:00 2. Seated Forward Fold x 2:00 Metcon (3 Rounds for time) From 0:00 – 7:00 Run 600m 50 Hand Release Push-Ups 25 Situps 25 Air Squats From 7:00 – 14:00 Row 900m/750m 30 Hand Release Push-ups 15 Situps 15 Air Squats From 14:00 – 21:00 Run 600m 50 Hand…
Metcon (AMRAP – Reps) AMRAP – 18min In Partners Run 500m 30 Pull Ups 30 Push Ups 30 Wall Balls Comp Optional Run 500m 30 Muscle Ups 30 HSPU’s 30 Wall Balls Run counts for 50 reps
Metcon (AMRAP – Rounds and Reps) In Partners 16 min amrap, tag team style: 5 SDHP (40/30) 7 Pushups 9 Front Squats Once the amrap is complete, partnerships must complete a 400m farmers carry/plate carry together. One partner farmer carries two KB’s and the other carries a weight plate however they see fit. You have…
Metcon (Time) Partner Workout Run 1.6km (400m Track Relay style) 40 KB Swings 24kg/16kg 40 Push Ups 80 Calorie row/ride 40 Push Ups 40 KB Swings 24kg/16kg Run 1.6km (400m Track Relay style) *One Partner Working at one time. Reps are total between the partnership.* – Comp Optional – Run 1.6km (400m Track Relay style)…
New weekday morning class times 5:30am & 6:30am 🙂 Bench Press (5, 5, 5, 5, 5 @ BW) Or Push-ups (5 Attempts Max Reps) Metcon (Time) 3 Rounds for Time 2 Rope Climbs 6 Power Cleans 61kg /43kg 120 Double unders
[Rocky Show Holiday] Public Holiday Hours 7am & 8am CLASSES ONLY Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th,…
EFL Early Bird Regos Close 8AM Saturday Morning!!! Metcon (AMRAP – Reps) In Partners In 18 minutes complete as many reps as possible. 100 Double unders Then (round for round) 5 Rounds each of 5 Push Ups 10 Sit Ups 15 Air Squats – If you complete that move onto – 200 Double unders Then…
Metcon (Time) 5 Rounds for Time 300m Run 12 HSPU 24 Toes 2 Bar *Scaling option for HSPU is standard Push Up – Comp Optional – 300m Run 12 Deficit HSPU 8″/4″ 24 Toes to Bar With remaining time spend on recovery work after 17.1
Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats – Comp Optional – Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups…
Metcon (Time) Run 800m 60 OH Walking Lunges 25/15 40 Toes 2 Bar 40 Push ups 200 Double Unders [total] 40 Push ups 40 Deadball Back ext 60 OH Walking Lunges 25/15 Run 800m OR – Comp Optional – 2km Air dyne 60 OH Walking Lunges 25/15 40 GHD Sit ups 20 Muscle ups 200…
