5x

50 double unders
30s bar hang
5 ring dips

3x

50 air Squats
40 sit ups
30 kb swings
20 box jumps
10 pullups

"Isabel"

3x
15 slam balls
12 burpees

4x

10 ring dips
10 t2b
200m run

1-1-1-1-1-1-1

Clean and Jerk

21-15-9

push ups
box jumps
lunges (each leg)
burpees
double unders
sit ups

3x
35wallballs
15 pull ups

friday fun...

5 x
1 min max pullups/bar hang
rest 2 min then...

500m sprint on the rower then...

30cal assault bike

Foundation sessions start next week, September 18th, at the Second Street Studio!
Mondays:       8:10am - 40 min
Wednesdays:  8:15am - 60 min

$100/month - 2 sessions/week
$60/month - 1 session/week
$20 drop in

Call Tom or Patsy to register.

Hell of a Hump Day!

10 sit ups
20 squats
30 t2b
40 lunges
50 kb swings
40 lunges with KB
30 sit ups with KB
20 squats  with KB
10 T2B

4x

7 box jump overs
7 DB burpee OVH step ups

10 Double Unders   10 Pull ups
20 Double Unders     9 Pull ups
30 Double Unders     8 Pull ups
40 Double Unders     7 Pull ups
50 Double Unders     6 Pull ups

4x
5 Bar MU
10 HSPU
200m run

Death by Death by... 30 time cap

Strict pull ups
power cleans
push ups
sit ups
squats

Minute 1- 1 pullup then rest until minute 2 then:
Minute 2 - 2 pullups
Minute 3 - 3 pullups

continue until unable to complete reps in a minute then move to the next exercise continue this pattern for 30 minutes

3x
5 SA Dumb bell  Snatch
10 SA Dumbell Front Rack Lunges
15 Burpees