2017 02 23
3 ROUNDS 1 MIN: ASSAULT BIKE FOR CALORIES 1 MIN: DB CLUSTERS (50#/35#) 1 MIN: TOES TO BAR 1 MIN: REST *Our 6pm class will be doing 17.1! Please come out and watch the Live announcement with us at 5pm, then hang around to help judge those who plan…
2017 02 22
AMRAP 12 MIN 6 POWER SNATCHES (135#/95#) 12 CTB PULL UPS 18 BOX JUMPS (24"/20") THEN... 5 SETS 250 METER SPRINT ROW REST NO MORE THAN 2 MIN BETWEEN
2017 02 21
AMRAP 13 MIN 5 BAR FACING BURPEES 10 POWER CLEANS (115#/85#) 20 ALT PISTOLS 40 DOUBLE UNDERS THEN... TEAMS OF 2 FOR TIME 60 CLEAN & JERKS (225#/155#)
2017 02 20
Why are our workouts so short?
Ever wondered why we don't do 30 to 40 minute long Hero workouts all the time? I mean, wouldn't doing those style of workouts get me the results I'm after much faster than those short ten minute and under workouts? Nope! Take a workout like Tabata. 20 seconds of work…
2017 02 19
Tabata 5 ROUNDS 20 SECOND MAX WALL BALLS (30#/20#) 10 SECONDS REST 20 SECONDS MAX KETTLE BELL SWING (70#/53#) 10 SECONDS REST 20 SECONDS MAX HAND RELEASE PUSH UPS 10 SECONDS REST 20 SECONDS MAX SDHP (95#/65#) 10 SECONDS REST THEN... FIND A 1RM BACK SQUAT Tabata training was discovered…
2017 02 19
PARTNER "JACK" (Teams of 4) AMRAP 20 MIN 10 PUSH PRESS (115#/85#) 10 KBS (53#/35#) 10 BOX JUMPS (24"/20") THEN.... IMMEDIATELY INTO 10 MIN TO ESTABLISH A 1RM POWER CLEAN + FRONT SQUAT + SPLIT JERK
2017 02 17
AMRAP 15 MIN 30 Front squats (135#/95#) 30 T2B 30 push jerks (135#/95#) 30 pull ups REST 5 MIN, Then... EMOM 10 MIN 3 SQUAT SNATCHES
2017 02 16
"HEAVY DIANE" 21-15-9 DEADLIFT (315#/225#) STRICT HSPU REST 3 MIN "HEAVY FRAN" 21-15-9 THRUSTER (135#/95#) CTB PULL UPS
2017 02 15
AMRAP 18 MIN 20 ALTERNATING DB POWER SNATCHES (50#/35#) 50 DOUBLE UNDERS 10 SQUAT CLEANS (155#/105#)
2017 02 14