Reminder! Kickboxing tomorrow at 9:15AM(regular group class is still in session)

Wod 20 Sit-up 10 T2B 16 Sit-up 8 T2B 12 Sit-up 6 T2B 8 Sit-up 4 T2B 2000 Meter Row

Post Wod Pyramid pull-up workout (strict) 1 rep 10 sec rest 2 reps 20 sec rest and so on when you fail your set take a 2min rest then work back down the pyramid again resting 10 seconds per rep

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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