Thank you for those who gave feedback for our weightlifting class! If you haven’t already and would like to attend a weightlifting class please fill out the survey so we can determine which time works best!! Thank you

A. Conditioning

5 rounds (new round every 4:00min)

12 Toes-to-Bar

12/10 Cal. Bike

12 Wall-Ball Shots 20#/14#

12 Burpees

*score each round

#WallBallShots #StrengthandConditioning #Personaltraining #RogueEchoBike #ToestoBar #Burpees

Recent Posts

See All


A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh


A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#


A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows