Tuesday 10.09.18

Monday 10.08.18

Michelle, Jean and Carol being the rockstars that they are!

Michelle, Jean and Carol being the rockstars that they are!

“Dirty 30”
For Time: 
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar 
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders

Monday 9.24.18

Timbo smashing intervals on THE ORIGINAL ROWER!!!

Timbo smashing intervals on THE ORIGINAL ROWER!!!

  1. “Last Legs”
    Teams of 3, For Max Reps:

0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike for Calories

*Squat Loads Increase Every 30 Reps:

Front Squats: (115/80), (135/95), (Max 155/105)
Back Squats: (155/105), (185/135), (Max 225/155)

2. Dips
3x5, weighted
5x2, weighted
1 set of MAX REPS @ bodyweight
(kipping allowed)

3. Core Work
8 Tabata Rounds, Alternating (4 each)
-V-Ups/Tuck-Ups/Bicycle Crunches
-Plank Hold

Wednesday 9.12.18

Never finish alone.

Never finish alone.

  1. Tempo Deadlift
    7 Sets of 3 Reps
    Normal Tempo Up
    :05 controlled lower to the floor

    2. “Freya”
    For time:
    200 Meter Run, 21 Deadlifts (225/155)
    200 Meter Run, 18 Handstand Push-ups
    200 Meter Run, 15 Deadlifts (225/155)
    200 Meter Run, 12 Handstand Push-ups
    200 Meter Run, 9 Deadlifts (225/155)
    200 Meter Run, 6 Handstand Push-ups

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