Run/KBS/Burpees

Today’s Workout

3 Rounds
Run 400m
21 KBS
12 Burpees

Wall Balls/M. Climbers/Push-ups/Lunges

Today’s Workout

21-15-9
Wall Balls
Mountain Climbers

Then…

9-15-21
Push-ups
Standing Lunges

Push Press

Today’s Workout

Push Press
5-5-5-5-5

Optional WOD

10 min AMRAP
5 Knees to Elbows
15 Broad Jumps

Farmers Walk/Row

Today’s Workout

4 Rounds
50m Farmers Walk
50m Backwards Farmers Walk
500m Row

Deadlifts

Today’s Workout

Optional WOD

3 Rounds
400m Run
15 Pull-ups

Advanced WOD
3 Rounds
800m Run
30 Pull-ups

A Whole Lot of Stuff…

Today’s Workout

70 DU’s
60 Squats
50 Sit-ups
40 Box Jumps
30 MBC
20 KBS
10 Burpees

KBS/Push-ups/Sprint

Today’s Workout

5 Rounds
10 KBS
10 Push-ups
100m Sprint

Row/Plank Holds

Today’s Workout

500m Row x 4
rest as needed between rounds

Plank Holds x 3 – for time w/ 1 min rest between sets

Time For A Change?

Throughout history change never came by people standing by, by people not taking charge and by people waiting for someone else to do something. Have you been wanting to see change in your workouts? Do you want to see a change in your dress size? Is that polo shirt not fitting like it is suppose to? Then this is your chance to take charge of your nutrition and not stand by watching others getting results that you want to see. At the end of our 12 week Nutrition Challenge do you want to be the one who has the most dramatic before/after picture or has the most inches lost? Don’t stand on the sidelines waiting to give up sweets or to stop drinking soda. Starting October 24th we will be kicking off our Nutrition Challenge. There will be a few twists with this challenge that will hopefully help motivate and drive you to stay strong on your 12 week nutrition journey.

“The only way of finding the limits of the possible is by going beyond them into the impossible.”

Today’s Workout

Push Press 1-10
w/ 10 sit-ups after each round

Advanced: hang power cleans to push press 1-10
w/ 10 sit-ups after each round

Plate Carry/Squats/Double Unders

Today’s Workout

4 Rounds (6 Rounds Advanced)
100m Plate Carry (25/45)
25 Squats w/plate
25 DU’s

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