Wednesday
Partners, For Time
A- 400m Run
B- 100m Walking KBS
A- 100m Run
B- 100 Wall Balls
A+B= 60 Burpees
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Octane
Monday
Fighter Pullup Prog.
1 min Jumprope practice
1 min rest
4 Rounds
In 90 sec
200 Run
Max HRPU
Rest 30 sec
In place of our regular Saturday class this week, we'll be having a group run at Lincoln Parish Park. We will be leaving from the gym at 8:30, so you can meet us there and follow us over, or meet at the park near the playground area. If you plan to go, be sure to respond on the Facebook event and/or sign in on the MindBody app, so we will know once we have everyone there and can hit the trail!
Friday
Fighter Pullup Progression
Roll out between sets
30:15x10
Wall Balls
Burpees
-Rest 5 min-
400m Run for Time
Accumulate 2 min hanging leg raise
Monday
Fighter Pull-up Progression
Tabata
Push-ups
Sit-ups
KBS
Run
Be sure to come to class on Saturday if you need to make up your first assessment!
Friday
EMOM x 7
7 Thrusters
1 Burpee + 1 each round
-Easy 400m jog-
EMOM x 7
12 KBS
50m Sprint
Wednesday
5 RFT
3 Wall Walks
15 Box Jumps (or Tuck
Jumps)
30 DU
200m Run
Saturday workout will be at 8:30, as usual. If you need to make up your final assessment, this is the only time to do it!
We will be having one class on Labor Day, also at 8:30. And we'll be out back making good use of the lovely field DeWayne has been mowing for us! :) Come play with us!
Friday
Partners- You go, I go
*7 Rounds per partner
12 Wall Balls
6 TTB
3 Burpees
Then relay
3x 200m Run
*One partner completes 12 WB, 6 TTB and 3 Burpees while the other rests. They continue taking turns until EACH person completes 7 rounds. Then, they EACH run 200m 3 times, relay style.
Wednesday
Fighter Pullup Progression
Prying Goblet Squats
8 RFT
8 Deck Squats
8 Strict TTB
8 Broad Jumps
Monday
Fighter Pullup Progression
5/5 Weighted Step-ups
15 min AMRAP
15 HRPU
20 KBS
25 DU
*E3MOM, 10 Burpees
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Modified
Fighter Pullup Progression
5/5 Weighted Step-ups
15 min AMRAP
15 HRPU
20 KBS
75 Singles
*E3MOM, 5 Burpees