A) 3 Rounds
21 Right arm DB snatches (55#/35#)
15 second L-Sit
21 Left arm DB snatches
15 second L-Sit
B) Accumulate 3 minutes in a
saddle pose
INT / 55+ RX
35#/25#
BEGINNER
10#/5#
PLANK
2019 07 19
3 ROUNDS
30 Jumping Air Squats
20 Push ups
10 Bar Muscle ups
INT / 55+ RX
SAME
BEGINNER
30 AIR SQUATS
20 KNEE PUSH UPS
10 JUMPING PULL UPS
2019 07 18
A) AMRAP 20 MIN
5 strict ring dips
10 power cleans (135#/95#)
15 Wall Balls (20#/14#)
20 Box Jumps (24″/20″)
B) Accumulate 2 min in a supintaed
grip hang from a pull up bar
INT / 55+ RX
115#/85#
14#/10#
20″ STEP UPS
BEGINNER
AMRAP 15 MIN
45#/35#
10#/6#
20″ STEP UPS
2019 07 17
“ARNIE”
21 Turkish Get ups Right Arm (70#/53#)
50 KB Swings (70#/53#)
21 KB OHS Left Arm
50 KB Swings
21 KB OHS Right Arm
50 KB Swings
21 Turkish Get Ups Left Arm
INT / 55+RX
53#/35#
BEGINNER
10#/5#
2019 07 16
FOR TIME
80 Double Unders
21 Deadlift (225#/155#)
21 Bar Facing Burpee
80 Double unders
15 Deadlift (225#/155#)
15 Bar Facing Burpee
80 Double unders
9 Deadlift (225#/155#)
9 Bar Facing Burpee
INT / 55+ RX
185#/125#
BEGINNER
SINGLE UNDERS
95#/65#
2019 07 15
50-40-30-20-10
DB Thrusters (35#/25#)
10-8-6-4-2
Strict Pull up
INT / 55+ RX
35-25-15-10-5
25#/15#
10-8-6-4-2
STRICT PULL UP
BEGINNER
5 ROUNDS
10 DB THRUSTERS (LIGHT)
5 STRICT PULL UPS
2019 07 14
Come join us today for our Faith as RX backpack drive! All are welcome to participate in the group class at 9am (no 7:45am class), no experience necessary!
Bring a backpack (no blue or red please) or other school supplies to donate to local children in need and heading back to school in the next few weeks.
“Teams of 2”
3 Rounds
800m Run together with medball (30#/20#)
50 partner sit ups tossing med ball back and forth
50 wall balls over pull up bar
*One person holds the medball when running
they can switch back and forth as needed.
INT / 55+ RX
SAME
BEGINNER
400m run (no ball)
25 sit ups
25 wall ball tosses (10#/6#)
2019 07 12
3 ROUNDS
10 Thrusters (135#/95#)
20 Box Jump Overs (24″/20″)
Rest 2 min
INT / 55+ RX
95#/65#
BEGINNER
45#/35#
BOX STEP OVERS
2019 07 11
2019 07 10
TEAMS of 2
5 Rounds each
100 Row Sprint
10 burpees over rower
*Partner hangs from pull up bar
INT / 55+ RX
SAME
BEGINNER
SAME
2019 07 09