A. 3 Rounds for Time
400 Meter Run
20 Kettlebell Swings (53/35)
50 Sit Ups
B. Ring Dips 3 x 10
C. Extra Credit: 200 Meter Sled Pull Forward and 200 Meters Backwards.
D. Sign up for Dr. Kristin’s chiropractic care by visiting HERE
A. 3 Rounds for Time
400 Meter Run
20 Kettlebell Swings (53/35)
50 Sit Ups
B. Ring Dips 3 x 10
C. Extra Credit: 200 Meter Sled Pull Forward and 200 Meters Backwards.
D. Sign up for Dr. Kristin’s chiropractic care by visiting HERE
A. Farmers Carry 3 x 200 meters
B. Keep it “100”
In Teams of 2 or 3 for time:
100 Thrusters – One partner working
100 Tandem Burpees – Both partners working
(Both partners will do 100 burpees each, burpees done in same number as Thrusters)
Example: 10 Thrusters, 10 Burpees. 22 Thrusters, 22 Burpees
C. Please RSVP via MindBody for Barbell Club!
A. Athlete mobility. Ask Brianna to help with any issues you’ve been facing. Take this time seriously and learn some new stretches and smashes!
B. Complete the following during each time segment Rest for duration of the segment until the next one begins.
0-5:00 50 Burpees
5:00-10:00 100 OH Walking Lunges (45/25)
10:00-15:00 600m run
15:00-20:00 50 Front Squats (95/65)
20:00-25:00 Row 1000 meters
A. Bench Press 5 x 3
B. 7 rounds for time of:
7 Large Tire Flip + Jump throughs
14 Sit-ups
200 Meter Sprint
A. Push Press + Split Jerk (1+1). Perform 5 working sets of this complex.
B. Every minute on the minute for 21:00:
Min 1: 6 Hang Power Cleans (135/95)
Min 2: 10 Air Squats
Min 3: 8 Pull-ups
*Repeat in same order until 21:00
C. RSVP via Mindbody Online for Barbell Club!
5 rounds of:
6 Hang Squat Cleans (135/95)
12 Medball Sit-ups (20/14)
At the 14:00 mark resume work with:
5 rounds of:
6 STRICT Pull-ups
9 Kettlebell Swings (53/35)
12 Wallball Shots (20/14)
RSVP via Mindbody Online for Barbell Club!
A. Power Clean
2 Rep Max
B. “Diane”
21-15-9
Deadlifts
HSPU
C. Order your Cookies & Kilos shirts! Don’t be mad if you miss out!!
Labor Day Hours: (9am, 10am, and 4:30pm)
“Victoria”
Five rounds for time of:
10 Thrusters (95/65)
14 Box Jumps (24/20)
12 Sumo Deadlift High Pulls (95/65)
12 Burpees
27 Kettlbell Swings (1.5/1)
Victoria Leigh “Vicki” Soto (November 4, 1985 – December 14, 2012) was an American teacher who was murdered in the Sandy Hook Elementary School shooting. After the gunman entered the school, Soto hid her students, then died trying to protect them, and has since been hailed as a hero. She is a posthumous recipient of the Presidential Citizens Medal.
Please RSVP via MindBody Online for Barbell Club!
A. Barbell Floor Press 4 X 8
B. “Stranger Things”
0-5:00 125 Double Unders
5:00-10:00 30 Clean & Jerks (135/95)
10:00-15:00 40 Situps w/ Med Ball
15:00-20:00 3 Rounds of Cindy
20:00-25:00 400m run with Med ball
C. RSVP for Barbell Club via MindBody Online!
A. Clean Pull + Hang Squat Clean (1+1)
Work up to a challenging weight and do 5 Sets at that weight
B. Row 500 Meters for Time
C. “Death By 10 Meters”
During minute 1, run 10 meters. During minute 2 run 20 meters. During minute 3, run 30 meters. Continue adding 10 meters to your run after each minute until you’re no longer able.
Extra Credit: Perform 3 Burpees Every Minute on the Minute Until Everyone is Finished.