Monthly Archives: January 2017

arrival - get on Bike for 5 min

3 Rounds:
Down / Back
lunges / high kicks
side lunges / high kicks
inchworm / high kicks
25 air squats

50 calorie row
25' dbl kb "walking lunges"
40 wall balls
25' dbl kb "walking lunges"
30 Box Jumps
25' dbl kb "walking lunges"
20 burpee jump up clap (full extension)
25' dbl kb "walking lunges"
10 wall walks

3 rds
10 v sits
20 russian twists
30 sit up k2e

2min bike
2 min rowdown / back
lunges / high knees
side lunges / high kicks
inch worms / butt kicks
broad jumps / 25 air squats

2x10 lite weight warm up set
3x5 increase weight each time

5RFT
20 Weighted sit ups
5 Weighted lunges L+R=1
20 Weighted standing tricep dips
5 Burpees

100 DUs [200 singles]

ON OWN:
3 rds
10 cal bike
10 air squats
5 down dog/push-up/inch worm
10 high kicks
5 windmill each arm each direction

50% x 3
60% x 3
70% x 3
75% x 2
80% x 2
85% x 2
90% x 1
95% x 1
max x 1
RECORD MAX

10 min
10 Front Squat 155/105, 135/95, 115/75, 95/55
10 Bar Jump Over
10 HSPU
10 K2E
record total reps on whiteboard

15/15 work/rest
4x DUs
4x Hollow rock
4x Burpees

Upon arrival- 4 minutes on the bike or row

Group Warm up: down and back
High Knees
Butt kicks
Spidermans
Push up-downward dog-inch worm
Broad jumps

2 rounds
10 PVC Pass throughs
10 Air squats
10 supermans

10-minute time cap
50, 40, 30, 20, 10
Double Unders
Ab mat sit ups
KB swingsRest 2 minutes

Partner Fight Gone Bad-3 rounds
1 minute each station-max reps
Wallballs
SDHP
Box Jumps
Push Press
Calorie Row

Reps can be split any way between partners.

In-House Challenge
See Box Talk for Challenge and Prize details.