Hours of operation for MLK Day (Monday): 0900, 1100, 1630 Circuit Fit Part A: 3 Rounds Run 200m 100m OH Plate Carry 15 TTB Part B: 27-21-15-9 Row Cals Push Ups Ab Mat Sit Ups Open...
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Hours of operation for MLK Day (Monday): 0900, 1100, 1630 In teams of 2 with separate bars and in adjoining stations, switching off every other round: AMRAP 9 6 TTB 4 Burpees over the Bar 6 Power...
Hours of operation for MLK Day (Monday): 0900, 1100, 1630 Part A: AMRAP 8 4 Renegade Rows (45’s/35’s) 8 AbMat Sit Ups 12 Dbl DB Box Step Ups (45’s/35’s) ~Rest 2 mins~ AMRAP 6 8 Alt....
Part A: 100 DU 21 Burpees 21 RKBS (2/1.5) 80 DU 18 Burpees 18 RKBS 60 DU 15 Burpees 15 RKBS 40 DU 12 Burpees 12 RKBS 20 DU 9 Burpees 9 RKBS Athlete...
Part A: Front Squat 5×5 @ 70% Part B: AMRAP 10 3 Strict Pull Ups 6 Toes to Bar 6 OHS (75/55) 9 Box Jumps (24/20) C: same or Pull Ups M: Ring Rows, Knee raises or...
Part A: 0:00 – 2:00 Max Cal Row ~Rest 2 mins~ Part B: 4:00 – 14:00 EMOM 10 4 Deadlifts (70% of 1 RM) 8 Push Ups ~Rest 2 mins~ Part C: @16:00 800m Run...
Part A: Power Snatch 6×3 (75-80% of 1RM) Drop and reset between reps. Part B: 5 Rounds 12 Alt. Single DB Front Rack Lunges, in place (50/35) 3 Strict HSPU 6 Kipping HSPU 35 Double Unders Rest 1...
Circuit Fit 800m Run 60/40 Cal Row 30 Box Jump Over 20 Ring Dip ~Rest 1 min~ 600m Run 40/30 Cal Row 20 Box Jump Over 15 Ring Dip ~Rest 1 min~ 400m Run 20/15...
Grace/Karen/Annie Mash Get as far as you can in 25 mins! 6 Clean and Jerks (135/95) 30 Wall Balls (20/14) 50 DU 50 Sit Ups ~Rest 1 min~ 6 Clean and Jerks 30 Wall Balls 40...
Part A: 5000m Row for time Part B: 100 Burpees for time M: 75 for time 12 min cap.