Friday 1-24-25
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (25 ft) 50/35
5 burpee pull-ups
Single-arm DB overhead walking lunges (25 ft)
– Pull-up bar is 6 in above reach.
Thursday 1-23-25
UPDATE-2:30pm, due to the amount of snow/water on the roads, I’m going to cancel the morning classes for Thursday. I’ll also have a noon class as well as the regular 5:30 and 6:30 pm classes.
Please check back this evening, I’m planning on having regular hours on Thursday, but …
Wednesday 1-22-25
Due to the storm, going to close the gym for the remainder of Tuesday and all of Wednesday. We will open for regular classes on Thursday, assuming the roads are clear. Stay warm!
here is an at home workout.
tabata sets of:
pushups
situps
squats
for the each movement, complete …
Tuesday 1-21-25
- Due to the expected weather, we won’t have a 6:30pm class on Tuesday.
For time:
2:00 plank hold
500/400m row
30 V-ups
30 pull-ups
30 knees-to-elbows
500/400m row
2:00 plank hold
Monday 1-20-25
For time:
Handstand walk (150 ft)
40 shoulder presses 75/55
800-m run
– Complete handstand walks in 25-ft segments.
Sunday 1-19-25
For time:
100 air squats
25 toes-to-bars
50 DB step-ups 50/35 20in
25 toes-to-bars
100 air squats
– Use two dumbbells; carry any way
Saturday 1-18-25
AMRAP 20 with a partner:
4 rope climbs
20 thrusters 95/65
20 burpee box jump-overs 24/20
– Share work as desired
Friday 1-17-25
ANNIE
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Thursday 1-16-24
5 x 2:30 rounds for reps:
500/450 m row
Max-reps deadlifts 185/125
– Rest 1:00 between rounds
Wednesday 1-15-25
EMOM 10:
3 bar muscle-ups
10 hand-release push-ups