(479) 644-8108

Sunday 100919

Four Rounds for time of:
50 Sumo Deadlift High Pulls (Note time on clock)
400 M Run
*Remainder of 3:00 after 400 M Run is rest

REMINDER NO 2:30 CLASS

Saturday 100918

Two person Teams
3 - 5 minute Rounds for reps of:

Tire Flip/Burpee

Sandbag Sprints 100 m 45/25

Sled Pulls 50 M

Deadlifts 225/185

KB Swings 2pd/1.5pd  

Friday 100917

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Wednesday 100915

“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Tuesday 100914

800 meter run
50 Ground to overhead 95/65
50 Double Unders
50 Wall Balls
50 Sit Ups
800 meter run

Monday 100913

The Seven

Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
135/95 pound Deadlift, 14 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups