Sunday, August 25, 2019

Sunday, August 25, 2019

Happy Birthday Mike! Enjoy your day and from the bottom of our hearts thank you for all that you do!

“ SWEAT ”
OTM X 25
1) Burpee Box Jump Overs
2) Weighted Abmat Sit-Ups
3) Medball Thruster
4) Assault Bike Calories
5) Rest

A) Complex
Establish a heavy complex of the following:
1 Power Clean + 2 Front Squats + 1 Power Clean
- THEN -
B) “ Family Matters ”
For Time:
50/35 Calorie Assault Bike
40 Wallballs (20,14)
30 Burpee Box Jump Overs (24,20)
20 Squat Cleans (135,95)

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Sunday, July 21, 2019

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“ SWEAT “
A) Max Distance Row
B) Max Distance Bike
C) Max Rounds of 7 Push-Ups + 7 V-Ups + 7 Air Squats
- Round 1 = 3:00 at each station
- Round 2 = 2:30 at each station
- Round 3 = 2:00 at each station
* Rest equal amount after full rounds *

A) Complex
Establish a heavy complex of the following:
3 Deadlifts + 3 Hang Cleans + 3 Front Squats + 3 Push Press
- THEN -
B) “ Sweet Chin Music “
For Time:
1,000m Row
50/40 Calorie Assault Bike