General Warm-up: 2 rounds: Run 200m 8 Samsons 8 Hand release push-ups 8 Sit-ups 8 Pause squats (3 seconds) 8 Ring rows 8 Shoulder press w/ T then… 2 rounds: Bike 1:00 10m Frankenstein walk 10m Quad pulls 10 Jumping jacks Endurance: As many calories as possible on assault bike in 20 minutes* *Please post/record...Read More
General Warm-up: 2 rounds* of: Bike 1:00 6 Spiders 6 Push-ups Row 1:00 8 Sit-ups 8 Squats Ski 1:00 6 Ring rows 6 SP w/T’s Run 200m *On round 2, increase the intensity of the bike, row, ski, and run. Specific Warm-up: 5 Front squats (45/33) 5 HPC 5 Thrusters 4 Front squats (95/63)...Read More
Endurance: Assault bike 4200m Rest 3:00 Assault bike 2100m Rest 2:00 Assault bike 1000m Rest 1:00 Assault bike 600m For time Compare to Tuesday, 25 June 2019 Strength/Skill: Every minute on the minute, for 7:00, perform: 1 Strict pull-up, adding 1 pull-up each minute* For total reps *1 on minute 1, 2...Read More
Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups Fran’s House 15 Thruster (95/63)(80/53)* Nancy’s House 400m Run 15 Overhead squats (95/63)(80/53) Grace/Isabel’s House 20 Ground-to-overhead (135/93)(115/73) Kelly’s House 400m Run 30 Box jumps...Read More
Conditioning: 20/17 Calories Biked* 16 High-Low’s* 12 Kettlebell Swings (72/53) 8 Power Snatches (95/63) 4 Strict pull-ups 5 rounds for time *Males bike 20 calories, females bike 17. High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to...Read More