Logo test

October 18 Wednesday


October 17 Tuesday


October 16 Monday


October 14 Saturday


October 13 Friday

Ladies: 24 cal bike

This is NOT for time


October 12 Thursday


October 11 Wednesday


October 10 Tuesday

15 cal bike


October 9 Monday

12 minutes to establish a 3RM

Partner Workout

1 Round is: 1 Person does 10 Push Jerks and then 100 Feet Burpee Broad Jump, then the next person does 10 Push Jerks and 100 Feet Burpee Broad Jump


October 7 Saturday

Teams of 2

Alternate Rounds till each person completes 4 total rounds


October 6 Friday

sub abmat sit ups for ghd sit ups


October 5 Thursday


October 4 Wednesday

No rest between AMRAP's


October 3 Tuesday

You choose the weight


October 2 Monday

You can ride a bike if rowers are taken in the workout for the same amount of calories.


September 30 Saturday

In teams of 4: Runner acts as rabbit, complete as many reps at each station as possible. Rotate when the runner returns.


September 29 Friday

5/leg.

Complete all sit-up segments, followed by all row segments.


September 28 Thursday

Women do 16 calorie bike.


September 27 Wednesday


September 26 Tuesday

Alternate snatches for 20 total.


September 25 Monday


September 23 Saturday

Partner Workout

80 Cal Row for the ladies One person works at a time


September 22 Friday

Weight on the Clean and Jerk: Rounds 1-5: 165/115 Rounds 6-10: 185/125 Rounds 11-15: 205/135 Rounds 16-20: 225/145


September 21 Thursday

Partner Workout

Partner Workout 5 Rounds for time: 15 Box Jumps 50 ft DB Walking Lunge (hands at sides) 15/10 Cal Assault Bike *Partner 1 does 15/50 feet/15 or 10 Cal, then partner 2 does 15/50 feet/15 or 10 cal.....that is one round


September 20 Wednesday