Saturday, December 20, 2014

Great Video HERE! 

Team "Karen"
12 minutes to complete
150 wall balls with your partner
While 1 partner is doing wall balls
the other partner is doing burpees

- Score is total burpees completed,
and the time is a tie breaker

Friday, December 19, 2014

Great Plank!

"Helen"
3 Rounds for time:
400m run
21 KB swings (53/35)
12 pullups

Thursday, December 18, 2014

Lookin' Good!

Teams of 2:
3 min max effort T2B
1 min max effort double unders
1 min to complete 100ft overhead walking lunges
1 min max effort double unders
3 min max effort hand release push-ups

-Both partners working at the same time to accumulate as many reps as possible, only sharing the work with the 100ft lunges.
-Score is total reps accumulated

Wednesday, December 17, 2014

Nice snatch!

 
Strength:
Find your 5RM dumb bell shoulder press OR 5 RM back squat if you missed

OR

Endurance:
10 sets of 14 reps of perfect ring rows

Metcon:
4 Rounds for Quality
- 10 box jumps (30/24)
- max effort handstand walk (or 2 wall walks)
- 2 legless rope climbs

Tuesday, December 16, 2014

Sexy Beast!

Strength:
20 min to find 5RM deadlift
or back squat if you missed yesterday
OR

Endurance:
10 sets of 14 reps of perfect air squats
-focus on neutral lumbar curve
-keep rest between sets the same
 


Metcon:
Tabata
-power clean
-front squat
-push press
-thruster
(75/45)
 

Monday, December 15, 2014


10 days to CHRISTMAS!
Can't figure out what to buy that special someone?  No better gift than the gift of fitness!
Click here to purchase your friend a gift card:  GIFT CARD!


Strength:
20 min to find 5RM back squat

OR

Endurance:
10 sets of 14 reps of medium/heavy KB swings
with 3-10 perfect push ups between each set

Metcon:
2 min to complete
3 rounds of
5 pullups
10 push ups
15 air squats
1 min rest,
repeat until 4 cycles completed (12 min)
- score is slowest cycle time,
if unable to complete the rounds in any or all cycles,
then your score is least reps completed