5 min each round- 5 rounds
row 800 or bike 2000m
how ever much time you have left in the 5 min perform as many
Dead lifts or rope climbs or push press

your score is your total reps

3 rounds
30 sand bag walking lunges
30 WB
30 SB

This weeks schedule!!
Gym is open all days, when can you come?

**Challenge is over - Kendra and Laura climbed the rope for the first time and Nancy killed her 10,000 meter row time!! So awesome girls!**

3 rounds
heavy carry to adams
35 wall balls

then

3 rounds
30 SB
20 burpees
10 TTB

5 rounds
Run (cardio) 400m
10 pull ups
20 snatches total
30 tri kick backs
40 sit ups

2 rounds
25 weighed sit ups
4 min wall sit holding wall ball
25 mason twists
2 min plank
1 min superman
2 min ski erg
1:40 min iron cross w/lb

4 min AMRAP
15-12-9
Thruster
sit up w/lb
pull up

4 min AMRAP
15-12-9
WB
Burpee
Press

4 min AMRAP
15-12-9
Goblet Squat
TTB
KB

Go Broncos! Hope you are having a great weekend!

Gym will be open all days-
For those that have not accomplished a challenge we will be doing Helen on Thursday. Many of you have a time so lets try for a PR!

What days are you able to come?

 

Chelsea's bday workout

 

 

 

Emily
10 rounds for time of:
30 double-unders
15 pull-ups (I think 10 pull ups is enough)
30 squats
100-m sprint
Rest 2 minutes

You can do the 2 min rest or not. Make sure you record whether you did it or not cause that will impact your time.

This weeks schedule

Gym is open all days, what days can you come?
Chelle - Mon, Mt bike Wed evening, Thursday, Sat

**We will celebrate Chelsea's bday on Thursday with a birthday workout.**

We are up to $145 for the rower repair, we only need $105 more dollars.

2 more weeks of the challenge. Let's keep working on our challenge moves.
Kendra has climbed the rope, Laura is almost to the top. Beth is working on her dead hang and kipping pull ups, Nancy is going to get a PR on her 10k row, Dawn is doing dead hang pull ups.
So exciting to see everyone working on things they struggle with and getting stronger.

4 rounds
cardio 400m
50 sit ups
30 bj or step ups w/ext
50 walk lunges w/weight vest

Labor Day workout!

1 mile cardio
20 rounds
5 KTE or TTB
5 Burpees or push ups
5 Kettle bell
1 mile cardio

you need to do a total of 100 reps of each move so if you want to do 10 rounds of 10 reps you can.

Happy Labor day weekend!! It's hot!!

Labor day - looks like girls are working out at 8:30.

Gym is open all days this week. When can you come?
Lets work on the challenge moves. Kendra got hers done.

I will workout Wed, Thurs, Sat
Anyone want to mountain bike Friday evening?

Labor Day 50
wall balls
slam balls
burpees
sumos
row
box step ups with the extension or jumps
wall ball sit ups
tri cept kb
walking lunges w/lb

Fun Saturday partner workout

100 partner wall ball sit ups

2 rounds
Ski 25 cal
3 rope climbs
15- 20 lb slam balls
15 step ups with the 35lb sand bag


2 rounds
Bike 30 cal
3 rope climbs
15- 25 lb slam balls
15 push press 35lb sand bag