21-15-9

slam balls
push up on ball

3x

50 du
15 burpees
5   pull ups

10 RFT

15 wall balls
10 jumps over the ball

fun friday..

400m run
15 SH to OV
15 Hang power cleans
10 Burpee pullups
15 Hang power cleans
15 SH to OV
400m run

3x
20 kb swings
20 goblet squats
20 sdhp
20 front rack lunges
20 calbike

4x

48 double unders
12  cal on bike
12 deadlifts

3x

30 wallballs
15 pullups
10 sit ups

21-18-15-12-9-6-3

Dumbbell Front Squats
Burpees

5x

6 single leg box jumps
100m run
3 BMU

5x

10 Power Cleans

15 Wallball shots

21-15-9

KB SWINGS
KB SDHP
200 m row/run

21-15-9

deadlifts
ring dips

EMOM
3 BURPEES

4x

10 sandbag clean and jerk
      2 OVH step ups after each clean and jerk
10 strict pullups

21-15-9

Thrusters - each round add more weight
Calories on bilke

4x

17 kb swings
20 fr rack lunge

Rob with a Pistol :)

10-1
Roll Over Burpee
Pistol Squat

21-18-15-12-9

Power Snatch
Wall Ball Shot
K2E

Happy Thanksgiving...

Friday fun...

21-15-9

dumb bell dead lift
dumb bell push press
farmers carry

5x

5 bulgarian split squats
4 push ups
3 bar muscle ups

3 rounds

14 slam balls
12 burpees

10x

3 HSPU
3 Pistols - each leg
3 Muscle Ups 

3X

70 du
7 hang power clean and jerks

21-15-9

thruster
t2b
calories on bike

Fun Friday...

21-15-9
power cleans
burpees
calories on bike

5x

4 c2b pull ups
4 ring dips
4 big box jumps... pick a box higher than you would normally pick

4x

5   Pike HSPU
10 T2B
10 Pistols

 

3x

30 Sit ups
300m run
30 Push ups

3x

10 butterfly sit ups
20 lunges
30 single leg skips each leg

5x

10 pistols
10 ring dips
20 double unders

3x

20 sandbag cleans and toss over shoulder: alternating shoulders
20 cal bike
20 lunges with sandbag
20 cal bike

4x

50 double unders
20 box jumps
10 single arm dumb bell snatch

Happy Anniversary Jason and Annetta!!

Fran:

21-15-9
Thrusters 95/65
Pull Ups

21-15-9
DEAD LIFTS
BIKE CALORIES

6x

5   ring dips
10 box jumps
15 kb swings

5x

10 pushups
10  SA OVH  Bottoms Up Kettle Bell box step up and over
100 m run

10min AMRAP

10 wallballs
Bear Crawl 20m
5 pullups

Someone has been playing around with the Schwinn bike again...

Friday Fun..

Grab your partner...

4x
7 HSPU
14 Box Jumps
21 cal bike

3      Pistols (each leg)
10-1 Pull ups
5      Lateral Jumps (over and back is 1)

500m row
21 push press


500m row
18 push press


500m row
15 push press

500m row
12 push press