Specialty

Sunday-Sunday 190209-0216 – Specialty

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 »

Sunday-Sunday 190126-0202 – Specialty

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 »

Sunday-Sunday 190119-0126 – Specialty

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 »

Sunday-Sunday 190112-0119 – Specialty

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 »

Sunday-Sunday 190105-0112 – Specialty

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 »

Sunday-Sunday 191222-1229 – Specialty

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 »