Team 8,000 Meter Row
Teams of 4
Switch every 250 meters
Row hard when its your turn and then try to match your split time for every round!
Team Wednesday in Full Effect!
Burpee Box Jumps
This is a great opportunity to grab a challenging Kettlebell and use those hips! Burpee Box Jumps?! New Movement ALERT! Fast and Furious!
Who is on target for the February Committed Club?!
3 Rounds of:
2000m Bike or 1000m Row
3 Rounds of Cindy
1 Round Cindy= 5 Pull-ups, 10 Push-ups, 15 Air Squats
Pick a pace on the bike or row to be able to attack Cindy. Shoot for consistent split times and fast moving Cindy rounds.
Check out Coach Kathleen’s new article on Protein. Click HERE
1:00 Dumbbell Step Back Lunges
1:00 Double Unders
1:00 Calorie Bike
Choose light dumbbells or just bodyweight to stay moving for the whole minute. Practice your double unders or improve your single unders. Stay with consistent numbers for all 5 rounds.
52 Cards for time as a class
Hearts= Kettlebell Swings
Spades= Goblet Squats
Face Cards= 10 reps
Aces= 20 reps
Choose a Kettlebell you could squat and swing 30 times when fresh. Scale repetitions to stay moving with class.
Today is bring a Coworker day!
15 Box Jumps
12 Push Press
9 Toes to Bar
Pick weight on the dumbbells that you could perform 20 repetitions unbroken when fresh. Break toes to bar into smaller sets to avoid large breaks later on.
Tomorrow is bring a Coworker Day!
Join our FB group HERE
Teams of 2
1/1, 2/2, 3/3, 4/4, 5/5…
Go hard and fast when it’s your turn and recover while your partner is working.
Check out Coach Kathleen’s new article on Carbs HERE
Pick a light dumbbell for the thruster that allows you to go unbroken. Pace your early rounds and rest during your transitions.
Check out Coach Kathleen’s article on Carbs HERE
30 Hang Power Cleans
20 Front Squats
10 Squat Cleans
Choose Dumbbells that allow you to complete each movement in large sets. Stay steady on the burpees.
Have a great weekend!
Check Engine Light
Teams of 2
*Each partner completes a full round
Attempt steady split times on both the row and bike throughout the whole workout.
Today is Bring a Coworker day!
Join our FB Group HERE