Freedom Wednesdays!
“Freedom Sauce” AMRAP 3: 21 Overhead Squats (95/65) 21 Lateral Erg Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: 18 Overhead...
Monday Funday Workout!
Warm: 4 Rounds 15 KBS 500 M Row WOD: Ivan The Terrible 90 Seconds Jump Rope 50-40-30-20-10 Reps of: Lunges Push-Ups Sit-Ups
Final Day of Class At Scottsdale Location
Strength Bench Press 10 x 1 working up to a 1 RM Conditioning For Time: 6 Rounds 400 meter Row 12 Kettle Bell Swings 21 Push Ups Rx- 55/35
Final Tuesday at the Scottsdale Location
Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at...
Final Monday In Scottsdale
Strength: Snatch Complex 10×1 Power Snatch 5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position....
Working it on a Sunday
“Durante Core” 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest
A Saturday with Kalsu
“Kalsu” 100 Thrusters for time RX- 135/95 F-115/75 5 Burpees @ the top of every minute start w/ Burpees
Black Friday
Clean & Jerk Complex 5 Sets: Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk Build to a Moderate Set WOD: AMRAP 18: 5 Round...
Twas the Night Before Thanksgiving
Barbell Cycling On the 0:00 – Clean Complex @ 45% On the 4:00 – Clean Complex @ 50% On the 8:00 – Clean Complex @ 55% On the 12:00 –...
Tuesday You Turkeys
“JackieJack” For Time: 1000 Meter Row 50 Thrusters (65/45) 15 Bar Muscle-ups F- 25 Pull Ups L- 35 Ring Rows 50 Thrusters (65/45) 1000...
