Warm up: Plate presses / Pushups / pullups
- Strict Press + Push press: 2 x 5 @ 85%
2. For time:
20 Ring dips
20 Devil presses
20 Strict pullups
20 Dumbbell step ups Per leg
20 Handstand pushups
Warm up: Plate presses / Pushups / pullups
2. For time:
20 Ring dips
20 Devil presses
20 Strict pullups
20 Dumbbell step ups Per leg
20 Handstand pushups
Warm up: 10 Pushups / 30 second handstand hold x 2 rounds
2. 3 Rounds for time:
30 Double unders
30 Kettlebell swings
30 Sit ups
Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.
Holiday Hours are as follows:
Tuesday: Normal hours
Wednesday: Last class at 4:30 (Party at 7:00)
Thursday: 9 – 11 Class at 9:30
Friday: Closed
Weekend: Normal hours
Warm up: Plate press / Band work / Front raises with a light kettlebell
2. For time:
100 Kettlebell swings ( Don’t be a baby )
*Every time you drop the kettlebell do 10 Burpees
3. For time:
100 Burpees
* If you stop for longer than 10 seconds do 10 kettlebell swings
Warm up: Band work / Dumbbell raises
4 Push presses + 2 jerks
2. 6 Rounds for time of:
60′ Bear crawl
200 Meter run or row
Warm up: 400 meter run / 10 Burpees
For Time:
30 Overhead Lunges
60 Mountain climbers
30 Glute ham Sit ups
3 Rope Climbs (legless if you can)
60 Push press
3 Rope Climbs (legless if you can)
30 Glute ham Sit ups
60 Mountain climbers
30 Overhead lunges
Warm up: 100 foot bear crawl / 100 foot crab walk
2. For time:
60 Wallballs
60 Kettlebell snatches
60 Kettlebell jumps
Warm up: 2 minutes of jump rope / 15 Sit ups / 15 Back extensions
3 Turkish get ups per side ( don’t be afraid to use something other than a kettlebell )
20 V ups
2. For time:
20 Strict press @ 115 \ 73
50 Double unders
15 Push presses @ 135 \ 83
50 Double unders
10 Push jerks @ 155 \ 93
50 Double unders
5 Split jerks @ 175 \ 103
50 Double unders
That’s what I’m talkin’ bout.
Warm up: 2 rounds: 10 pushups / 10 sit ups / 10 air squats
2 Strict press + 4 Push press
2. For time:
800 meter run
40 Burpee box jump overs
Warm up: 2 Rounds of: Ring row x 12 / Plate press x 12
2 Strict Press, 2 Push press
2. Every 90 seconds for 6 sets:
6 Kneeling squat jumps
6 Front squats ( from the floor, ascend in weight )