Specialty

Endurance Sunday 2/23 “Busy Cindy” 35 minute AMRAP of Partner “Cindy”: 5 Pull Ups 10 Push Ups 15 Air Squats Note: Every 3 Minute a 20 calorie row must be completed. The first row is due after 3 minutes into… Read more »

Endurance Sunday 2/16 “Point Load” For time: 30-20-10 reps of Calorie Row Push Ups + 10-20-30 reps of: Med Ball Clusters (Med Ball Clean into Wall Ball) Calorie Row + 30-20-10 reps of: Calorie Row Toes to Bar Time Cap:… Read more »

Endurance Sunday 2/9 “Tough Luck” Minutes 1-10, complete alternating EMOM: Odd minutes: 8-10 Toes to Bar Even minutes: 8-10 Burpee Box Jump Overs (24/20) Rest 3 Minutes Minutes 11-20: AMRAP Row for Calories Rest 3 Minutes Minutes 21-30: Completed 24… Read more »

Endurance Sunday 2/2 35 minute alternating EMOM: M1 – 15/12 Calorie Echo Bike M2 – 18 American Kettlebell Swings (Rx+ Kettlebell Snatch) M3 – 18 Wall balls (20/14) M4 – 6/Leg Strict Box Step Ups (24/20) M5 – 12 Ring… Read more »

Endurance Sunday 1/26 “Growth Rings” 3 rounds for time: 100 Air Squats 50 American Kettlebell Swings (Rx+ 25/arm Kettlebell Snatch) 15 Commando Pull Ups 5 Wall Walks Time Cap: 30 minutes Wednesday 1/29 “Highway to Happiness” This workout is three… Read more »

Endurance Sunday 1/19 “Jackie’s Friend” 30 minute Partner AMRAP: 1000/800 m Row 50 Thrusters (45/33) 30 Pull Ups Note: Only one person working at a time, partition reps as desired. Wednesday 1/22 “Light and Heavy” 6 rounds of alternating EMOM:… Read more »

Endurance Sunday 1/12 Every 5 minutes, for 6 rounds complete: 400/350 m Row 5//side Single Arm Dumbbell Clean and Jerk (50/35) 10 Alternating Dumbbell Snatch (50/35) 5 Burpees over the Dumbbell Wednesday 1/15 “Ground Iron 2.0” Partner chipper for time:… Read more »

Endurance Sunday 1/5 “Jump Around” Teams of 3 For time: 650 Calorie Row, alternate every 30/25 Calories. While one person is rowing the other two teammates will alternate work/rest chipper style: 200 Double Unders 100 Wall Balls (20/14) 50 Lateral… Read more »

Endurance Sunday 12/29 30 minute Partner AMRAP: 21 Wall Balls (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Burpees over Dumbbell 12 Pull Ups (Rx+ 6 Muscle Ups) 9 Med Ball Cleans (20/14) Note: One person working at a time; complete… Read more »

Endurance Sunday 12/22 “Radiant Heating 2.0” Every 5 minutes for 6 rounds complete: 50 Double Unders (Rx+ 100 Double Unders, Scaled: Around 2 minutes of work) 5 Goblet Squats (24/16, Rx+ 32/24) 5/side Alternating Goblet Reverse Lunges (24/16, Rx+ 32/24)… Read more »