July 31, 2015 admin


1a. 3×6 DB Rotations /arm, rest :30
1b. 3×16-20 Alternating Side Lunges, rest :30 – add KB if needed
1c. 3x:30-:40 Double Under Practice, rest :30

2. For Time (17min cap):

2k Row (8min cap)
100 Sit Ups (5min cap)
50 Wall Balls (3min cap)

Competitor’s Program

1. Back Squat: 3×5-6, 32X1, rest 2mins

2. 5 Sets:

100m Sled Drag – heavy
10 Pull Ups
15 Airdyne Calories – AFAP
Rest :90

3. 3 Sets – not for time:

8 Powell Raise /arm
8-10 Hip Extensions – add weight if needed
:30 Hang From Bar w/active shoulders


ANNOUNCEMENT:  We have some schedule changes for this weekend;

Friday we will NOT be having our 5:30 or 6:30pm classes.

Sunday we will be CLOSED.

We apologize for the inconvenience – let us know if you have any questions!

“People with good intentions make promises but people with character keep them.”

The Hype Machine: No Carbs For Fat-Loss

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