• jdh6270

Wednesday

A. Take 15 min to complete3-4 sets of the following:

A1. 50m sled push

A2. 8-10/leg front rack stepups

A3. 30m double kettlebell front rack carry 70h, 53/h

B. For time

Run 800m

Then:

21-15-9

Hang Squat cleans 115,75

5-3-1 muscle ups

Then:

Run 800m

Schedule for July 4 weekend:

Thursday, July 4

8:30 & 9:30 am classes only

Friday, July 5

No 6:30pm class

Saturday, July 6

Normal class hours

8:30 & 9:30am

102 views

Recent Posts

See All

Friday, September 18, 2020

A. Take 12 min to alternate between the following movements for 3-4 sets A1. DB renegade row x 16 A2. Ring push-ups x 8-10 A3. Rear foot elevated split squat @ 30X1 x 8/leg 8/leg; build B. For time 21

Thursday, September 17, 2020

A. EMOM 12 min min 1: 30-45 double unders min 2: seated barbell z-press x 10 @ 20X1 Min 3: wtd FLR x 45sec B. 10 min AMRAP Row 250m 10 box jumps 30,24 10 wtd Russian twists 35,26 Rest 3 min AMRAP 10 m

Wednesday, September 16, 2020

A. Every 90 sec alternate between the following movements to complete 4 sets of each: A1. Double DB/KB OH carry x 30m A2. Barbell Romanian deadlifts @ 30X1 x 8-10; build B. “Helen” 3 rounds for time R

CONTACT US

WRITE OR CALL US IF YOU HAVE MORE QUESTIONS!

©2019 BY BIG DURTY DESIGNS. CREATED WITH WIX.COM