For Time:

4 Rounds

100ft. One Arm OH Reverse Walking Lunges

53 Sit-ups

26 Back Ext.

AMRAP 20 Minutes:


100 M Sprint Forward
100 M Sprint Backward
3 Handstand Push-Ups*
6 Pull-Ups
9 Burpees


* Sub pike push-up or shoulder press if needed.

Messages:
We will be open on July 4th for a 9am class only.
As always, childcare is available everyday at 9 & 10am excluding Wednesdays.

:45on/:15off at each station, 4 rounds, 1min rest between rounds
1. Swing/release
2. Renegade Row
3. Figure 8 High Catch
4. L-sit Hang
5. KB Burpee
6. KB RDL

Wiz shows us the “One handed OH Squat”.  How much weight is that?

10,9,8…1

HSPU

Mountain Climbers

Pull-Ups

Air Squats

• WE DO ALL THE “WORKOUT” THINKING FOR YOU!  You don't have to think about what “routine” you're going to do when driving to the gym, making you life less stressful.  We plan every workout-of-the-day (WOD) based on our “secret” modality designed to confuse your body so that you always make changes.

• YOUR WORKOUT TIME IS 20-MINUTES!  Our exercise is intense.  Most of your workouts are done in 20-minutes or less.  It's NAVY SEAL training!  Don't think you can get fit in that time-frame?   Ask any NAVY SEAL!

• OUR PRICES ARE EXTREMELY AFFORDABLE!  Our competitors rates are 2-times as high as ours for the same service.  And we proudly publish our prices on our website.  Our competitors don't!  What do you think they are afraid of?

Saturday Team  WOD

2 people per team. 

With a continually running clock each team will spend 4 minutes at each station. 1 person working at a time. Score total reps at each station. After all stations are complete we will as a group Run 200m forward and 200m backward. Rest 2 minutes and repeat.

Stations

Jump Squats

Floor Wipers

Man Makers

Box Jumps

Group Warm up

For time

OH Plate carry (1x around building) ( 45 / 25)
21 pull ups
15 Mule Kicks
9 frog hop Burpees
800 m run
9 frog hop Burpees
15 Mule Kicks
21 pull ups
OH plate carry (1x around building)

6 Burpees
9 Kettle Bell SDHP ( 115 / 75)
12 Kettle Bell Swings ( 55 / 35)
15 Push Press ( 115 / 75)

Warm-up: Demonstrate proper Front Squat form with PVC, 20-30 reps as a group.
 
Phase I: Front Squat 5×5

Phase II: 21, 18, 15, 12, 9, 6, 3 for time
-Wall Ball (20/14#)
-Ring Pushup

Miss ya Lt. Martino…….Get better soon!