
Kony, Zac and Chris
Shoulder press for load:
4-4-4-4-4-4-4
Kony, Zac and Chris
Shoulder press for load:
4-4-4-4-4-4-4
Sam and Allie
5 rounds of:
250-m Row
90 sec. Rest
10 rounds of:
5 Burpees
5 Wall Balls (20/14 lb.)
Join us for a fun Sunday workout followed by Open Gym!
Work with a partner to complete:
100 Pull-ups
100 Wall Balls (20/14 lb.)
100 Sit-ups
100 KB Swings (53/35 lb.)
*Every 2 minutes, complete 5 Burpees each
Finisher: 2-min. Hollow Rock hold. Add 1 minute to your time each time the hold is broken.
Riley
10-9-8-7-6-5-4-3-2-1
Toes-to-Bars
Triple-unders
Deadlift day—with a twist
1:00 Flexed-Arm Hang
10-8-6-4-2
4-in. Deficit Handstand Push-ups
Front Squat (185/125 lb.)
1:00 Flexed-Arm Hang
Holly, Jen, Kony, Rocky and Char
1:00 Deadlift for load:
6-6-6-6-6
Every 10 sec. for 1 minute, do 1 Deadlift.
Hold the hang position between reps.
Touch and go at the bottom.
600-m Run
2:00 Plank Hold
500-m Run
2:00 Plank Hold
400-m Run
2:00 Plank Hold
300-m Run
2:00 Plank Hold
200-m Run
2:00 Plank Hold
100-m Run
Char
3 rounds of:
20/15-Calorie Row
10 Power Cleans (115/75 lb.)
5 Burpees
Gym closed. Happy Easter!