Blogs

Girls Day

11.22.19 Health/Fitness “Nancy” 5 Rounds for Time 400m Run 15 Overhead Squats 95/65 Finisher 5 Sets: 10 Strict Toes to Bar or Strict Straight Leg

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Grand Slam

11.21.19 Health/Fitness As Many Reps As Possible in 21 Minutes: 40 Walking Lunges 20 Deficit Push-Ups 40 Sit-Ups 20 Box-Jumps (30/24″) *Athletes have an option

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Power Up

11.20.19 Health Build to a Heavy Weight for a 5 Rep Thruster. Maintain weight across all three sets __________ Fitness Establish a Heavy 5 Rep

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Hang Loose

11.19.19 Health/Fitness On a 15 Minute Running Clock Complete… 3×3 Turkish Get-Ups on Each Arm at a Heavy Weight Build in weight each set if

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Sugar Rush

11.18.19 Health/Fitness On a 12 Minute Running Clock Build to a Heavy Set of 5 Deadlifts *Touch and Go Reps Health For Time: 21-15-9-9-15-21 Kettlebell

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November 17th, 2019

11.17.19 Health/Fitness As Many Reps As Possible in 20 Minutes: 30 Wallballs 20/14lbs 30 Russian Kettlebell Swings 53/35lbs

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Spring Cleaning

11.16.19 Health/Fitness Partner up and Complete: 3×3 Touch and Go Power Clean *Build to a weight heavier than the loading in the workout Health/Fitness In

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Travel Buddy

11.15.19 Health For Time: 22-20-18-16-14 Dumbbell Push Press *Moderate Weight Dumbbell Suitcase Reverse Lunge *200m Run after every full round __________ Fitness For Time: 22-20-18-16-14

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Rocky

11.14.19 Health/ Fitness Every Minute on the Minute for 24 Minutes: Minute 1: 12/10 Calorie Row Minute 2: 3 Hang Muscle Snatch + 3 Overhead

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Ninja Warrior

11.13.19 Health/ Fitness As Many Reps As Possible in 4 Minutes: Double Kettlebell or Dumbbell Deadlift *Athletes Choice, Heavy *Every time you break 3 burpees

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