Now open for enrollment until Wednesday. All members receive their free guided six week assignments and tracking logs, access to our NUTRITION coaching staff, and access to weekly Thursday night meetings (6pm at Crown Point).
First. 800m Sprint Track — Recover 10’ (stretch/bike/walk) — The. For 8 Rounds 5 Hang Power Cleans @60-70% 6 Lateral Bar Hops 7 Sandbag Squats 8 Cal Row
First, For 7′ 6 Side Lunge 8 Bicycle Crunches 5 Push Ups — Then, In Teams of 3 A: 200m Run B: 10 RKB Swings + 10 Plank KB Taps C: 5/s DB Snatch (x15’) — Last, With Your Team 150 Cal AB *10 cal at a time*
First. For Muscle. 5/s Fwd. Lunges 10 Seal Rows *Work for 18’* — Then. For Conditioning 5/s Gob Curtsy Lunge to Lateral Step Up 10 Ring Rows 12 DB Suitcase Squats 10 Piston Bent Over Row 10 Russian Twists 150m Row (x20’)
Phase 1: Row Test
3×5′ Circuits Complete Twice -90″ Rest- A: 5 Ring Dips + 5 Ring Rows (Push Ups as Needed) 3 Broad Jumps 100m Row — B: 10 Goblet Squats 10 Spiderman Crunches 8cal AB — C: 3/s Humblers 100m Run
A: 10/s Alternating DB Curls 10 DB Skull Crushers (x5) — B: 15 Seated Plate Front Raises 10/s Alternating Iso Side Raise (x4) — C: 20 DB Shrugs 20 BB Curls 15-20 Close Grip Push-Ups (x4)