Specialty

Specialty 3/31-4/7/19

Endurance Sunday 3/31 “EMOM This 5.0” 35 minute alternating EMOM: M1 – 2 Wall Walks M2 – 30-50 Double Unders M3 – 6/Arm Kettlebell Thrusters (50/35) M4 – 6/arm Single Arm Dumbbell Curls (50/35) + Max Effort Plank Hold M5… Read more »

Specialty 3/24-3/31/19

Endurance Sunday 3/24 “EMOM This 4.0” 35 minute alternating EMOM: M1 – 20-30 second Crow Hold M2 – 20 American Kettlebell Swings (24/16) M3 – 12 Double Dumbbell Front Squats (2×50/2×35) M4 – 30 second Max Calories on Assault/Echo bike… Read more »

Specialty 3/17-3/24/19

Endurance Sunday 3/17 “EMOM This 3.0” 35 minute alternating EMOM: M1 – 30-50 Double Unders M2 – 45 second Supinated Bar Hang M3 – 5-8 Parallette Shoot Thrus M4 – 30 second Max Calories on Assault/Echo Bike M5 – 15-20… Read more »

Specialty 3/10-3/17/19

Endurance Sunday 3/10 “EMOM This 2.0” 35 minute alternating EMOM: M1 – 30-50 Double Unders M2 – 30 second Hollow Hold M3 – 10-15 Ring Rows + Max Effort Plank Hold M4 – 14 Alternating Dumbbell Snatches (50/35) M5 –… Read more »

Specialty 3/3-3/10/19

Endurance Sunday 3/3 “EMOM This 1.0” 35 minute alternating EMOM: M1 – 1/arm Turkish Get Up (24/16) M2 – 45 seconds Toe Taps to a Med Ball M3 – 2 Wall Walks M4 – 6/Leg Strict Box Step Ups (24/20)… Read more »

Specialty 2/24-3/3/19

Endurance Sunday 2/24 “Hold Your Split” 4.0 10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement) Rest 1 minute before switching to the next movement. 1. Wall Walks 2. Strict Pull Ups 3. Single… Read more »

Specialty 2/17-2/24/19

Endurance Sunday 2/17 “Hold Your Split” 3.0 10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement): 1 – Push Ups 2 – Ring Rows 3 – Med Ball Cleans 4 – Russian Kettlebell Swings… Read more »

Specialty 2/10-2/17/19

Endurance Sunday 2/10 “Hold Your Split” 2.0 10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement): 1 – Wall Walks 2 – Bent Over Dumbbell Row (Alternating arms each round, 50/35) 3 – Alternating… Read more »

Specialty 2/3-2/10/19

Endurance Sunday 2/3 “Hold Your Split” 10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement): 1 – Plank Ups 2 – Pull Ups (Rx+ Bar Muscle Ups) 3 – Goblet Squats (24/16) 4 –… Read more »

Specialty 1/27-2/3/19

Endurance Sunday 1/27 “Radiant Heating” Every 5 minutes for 6 rounds complete: 75 Double Unders 10 Goblet Squats (24/16, Rx+ 32/24) 5/leg Goblet Reverse Lunges (24/16, Rx+ 32/24) Wednesday 1/30 “Structural Floor” From 0-10 minutes, complete an 8 minute AMRAP:… Read more »