Specialty

Endurance Sunday 3/15 Every 5 minutes, complete 6 rounds of: 100 Toe Taps to Med Ball 20 Wall Balls (20/14) 10 Toes to Bar Wednesday 3/18 “Rowing Marguerita” Complete 50 rounds for time of: 1 Burpee 1 Push-Up 1 Jumping-Jack… Read more »

Endurance Sunday 3/8 Teams of 3 complete a 40 minute row for max calories. Switch with your teammates every 35/30 calories. Buy in: 4 Chest to Bar Pull ups (Rx+ 2 Muscle ups) Cash out: 2 Wall Walks Wednesday 3/11… Read more »

Endurance Sunday 3/1 Every 5 minutes, complete for 6 rounds: 500/400 m Row 75 Double Unders Note: Scale double unders to a number you can complete in under 2 minutes for all 6 rounds. Wednesday 3/4 30 minute Partner AMRAP… Read more »

Endurance Sunday 2/23 “Busy Cindy” 35 minute AMRAP of Partner “Cindy”: 5 Pull Ups 10 Push Ups 15 Air Squats Note: Every 3 Minute a 20 calorie row must be completed. The first row is due after 3 minutes into… Read more »

Endurance Sunday 2/16 “Point Load” For time: 30-20-10 reps of Calorie Row Push Ups + 10-20-30 reps of: Med Ball Clusters (Med Ball Clean into Wall Ball) Calorie Row + 30-20-10 reps of: Calorie Row Toes to Bar Time Cap:… Read more »

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 »

Endurance Sunday 2/2 35 minute alternating EMOM: M1 – 15/12 Calorie Echo Bike M2 – 18 American Kettlebell Swings (Rx+ Kettlebell Snatch) M3 – 18 Wall balls (20/14) M4 – 6/Leg Strict Box Step Ups (24/20) M5 – 12 Ring… Read more »

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 »

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 »

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 »