10-29-14 – Small Schedule Change starting next week and going forward

a – (2x) 1 min Hollow Rock 30 sec rest 1 min Handstand Hold 30 sec rest b – 50 Band Pull-a-parts 50 Scap push-up

CONDITIONING 15 min AMRAP 4 – Deadlift (225#/165#) 8 – Burpee 12 – Wallball (20#-10’/14#-9′)


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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike