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AMRAP 8 MIN Dodge ball *Score is how many time you hit someone. Take a point away if you get hit. Rest 2 min before part B AMRAP 10 MIN Ultimate "frisbee" but with a dodge ball *use two empty trash cans at either end of the floor,…

2017 12 15

Friday 12-15-17

By: Wes Piatt 0

Tabata bottom to bottom squats 8 Rounds (4 minutes) 20 seconds squats (45#/35#) 10 seconds "rest" *can only rest in the bottom REST 3 min then doing next part Tabata top to top push press 8 Rounds (4 minutes) 20 seconds push press (45#/35#) 10 seconds "rest" *Can…

2017 12 14

Thursday 12-14-17

By: Wes Piatt 0

TEAMS of 3 ROW 6,000 meters 600 Wall Balls (20#/14#) *Teams can break up reps however they want but must complete the row before moving on to the wall balls. ENDURANCE CLASS EMOM 20 MIN ODD: 10 BFB EVEN: 15/10 Calorie Assault Bike

2017 12 13

Wednesday 12-13-17

By: Wes Piatt 0

"NICOLE" AMRAP 20 MIN 400 M Run Max Pull ups ENDURANCE CLASS "The Ghost" 6 Rounds 1 minute row 1 minute burpees 1 minute double unders 1 minute REST

2017 12 12

Tuesday 12-12-17

By: Wes Piatt 0

EMOM 3 MIN 1 Snatch @ 80% Rest 2 min EMOM 3 MIN 1 C&J @ 80% REST 2 MIN AMRAP 10 MIN 10 Muscle ups 100 Double unders ENDURANCE CLASS 8 Rounds 20 Seconds Max effort Assault Bike 40 seconds rest

2017 12 11

Monday 12-11-17

By: Wes Piatt 0

Tabata 8 Rounds (12 minutes total) 20 seconds: Max DB Squat Clean Thrusters (55#/35#) 10 seconds REST 20 seconds: Max Burpees 10 seconds REST 20 seconds: Max Calorie Assault Bike 10 seconds REST [embed]https://youtu.be/fZBiVFKq5T8[/embed]

2017 12 10

Saturday 12-9-17

By: Wes Piatt 0

TEAMS OF 2 AMRAP 7 MIN 10/7 calorie Bike 10 KB Swings (70#/53#) REST 1 MIN AMRAP 7 MIN 100 M Sprint 6 ALT DB Snatches (75#/55#) REST 1 MIN AMRAP 7 MIN 150/100 Meter Row 20 Wall Balls (30#/20#) *Each partner completes one full round,…

2017 12 08