Yearly Archives: 2017

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.