Wednesday, January 18, 2017

Thursday 1-19-17

OTM X 5

1- Row 250/200

2- Run 200

3- 40 DU's

4- SkiErg 13/9 or Schwinn 25/20

5- 12 GHD or 12 WT'd Sit Ups

6- 30/24 Rope Slams

Monday, January 16, 2017

Sunday, January 15, 2017

Monday 1-16-17

No 5:30am CLASS

There will be:

6,7,9,12,4:30&5:30pm



20 Deadlift 275/185

Run 400

20 KB Swing 70/53

Run 400

20 Overhead Squat 115/75

Run 400

20 Burpees 

Run 400

20 c2B

Run 400

20 box jump 24/20

Run 400

20 KB Squat Cleans 44/26's

Run 400

Thursday, January 12, 2017

Friday 1-13-17

3X (36:00)

20 Burpees

18 Wallball 20/14

16 pull up

14 PCLN 155/105

12 push up

10 box jump 24/20

8 Deadlift

6 dips

4 HSPU

2 Thrusters

Wednesday, January 11, 2017

Thursday 1-12-17

3X

60/48 Calorie Row

150 DOUBLES

50 lunges

Run 400

50 Sit ups