Hi Girls!
What days can you come this week?



“If it doesn’t challenge you, it doesn’t change you.”

5 rounds
50 squats
40 sit ups/ 20 ghd sit ups
20 burpees
10 pull ups
30 sec bar hold or 20 ring pulls

Hope you are having a great weekend!

Good luck Laura and Dawn on your race tomorrow!!

What days can you come this week?

Partner workout
buy in - 5 min of jump rope

-------then-----
5 rounds
800m bike
30 sec bar hang
20 ghd sit ups
15 cal ski

stick together on the bike and bar hang then one of you skies while the other does GHD sit ups. Once you are done w the sit ups hang from the bar until your partner finishes the ski.

-----Then-----
5 rounds
5 box jump burpees
100 m bike

4 rounds
15 BJ or box step up w/riser
200m cardio

3 rounds
10 cal
10 burpees

2 rounds
20 WB
20 SB

5 rounds
400m Cardio
30 OH walking lunges
20 Tri KB
10 GHD sit ups

Buy in 100 cal
then

13min AMRAP
10 box jump or step up with riser
10 push press
10 TTB or KTE

then
Cash out- 400m run with 20lb vest and 300 jump rope

This weeks schedule- what days can you come?

What day should we do the 7min burpee challenge? Who is gonna go home with the trophy?

Craigs Saturday WO
buy in- ski 800, row 1k, bike 2500m. Pick one
80 sit ups
70 burpees
60 KB
50 WB
40 KTE
30 SB
20 pull up
10 summer sault
Cash out- ski 800, row 1k, bike 2500m. Pick one

5 rounds
15 cal
15 BJ
15 KB
15 burpees
15 sumo

30 min AMRAP
400m cardio
3 rope climbs
400m cardio
15 push ups or burpees

50-40-30-20-10
cal cardio
SB or WB
Weighted sit ups

This weeks schedule- What days can you come?

I will be in the gym at 8:20 setting up, we should start warm up at 8:30.
Lets do 25 calorie cardio to warm up. These workouts are fast and intense, our muscles should be a little warmed up before the timer beeps.


"You may have to fight a battle more than once to win"

For Time
400m walk/run with the 20lb vest
31 TTB
31 Pull ups
31 Bk Squats
400m walk/run with the 20lb vest
31 TTB
31 Burpees
31 Bk Squats
400m walk/run with the 20lb vest

2 rounds
40 cal
25 GSquats
30 Cal
15 GSquats
20 Cal
10 GSquats

Great cardio / core workout when everything hurts

3 rounds
300m ski
20 wb sit ups
300m row
15 TTB
600m bike
20 lb sit ups

What days can you workout this week?

I know for sure Nancy and Beth finished the core challenge, great job girls!! You girls worked super hard. Anyone else finish?