Hard Exercise Works will be closed at all 4-locations for Friday New Years Eve and Saturday New Years Day.  Have a Happy New Year!

HOME WORKOUT: (blog your time when completed) (for thrusters use any object close to 45-lbs….like a old television)

Thruster    Push-up    Sit-Up

25————15————5

20————15————10

15————15————15

10————15————20

5————–15————25

10————15————20

15————15————15

20————15————10

25————15————5

25 Minute AMRAP
Two teams for whole class

-Hearts – Rev burpee  mule kick complex
-Clubs – Ring Rows
-Diamonds – V-Ups
-Spades – Plyo pushups

-Prone crawl
-Over/under hurdles
-Agility ladders (Shuffle)
-5 Rollouts
-5 Wall Ball shots (20/16#)
-Shuffle in & out of ropes
-Broad Jump 40 ft.
-200 m Run w/ 50 ft tire drag

-20 Push jerks (95/65#)
-20 Overhead plate sit-ups (45/25#)
-20 Burpees
-100 Double Unders (500 singles)
-11 Burpees
-11 Overhead plate sit-ups (45/25#)
-11 Push jerks (95/65)
-300 m Row or 200 m Run

-50 yard Farmers walk (62/53# / 44/35#)
-6 Dead Lifts (275/185#)
-12 Box Jumps (30/24in)
-1 Rope climb (4 up downs)

Hard Exercise Works will be closed at all 4-locations for Friday Christmas Eve and Saturday Christmas Day.  Have a Merry Christmas and God Bless!

Shoulder press
3 sets x 3 reps
Push Press
5 sets x 5 reps
(20min time limit)
Then, find your fastest 400m run! Only 4 attempts. Take time between each run, but no more than 2min.

-Double Unders
-Ring Rows
-Sledge Hammer hits
-Hollow Rocks
-Front Squats (115/75#)
1-minute each station, 1-minute rest at the end of each round.  Score is total reps for all rounds.

25 Pull-ups
50 Deadlifts (135/95#)
50 Push-ups
50 Box Jumps (24/18”)
50 Wipers (45/25#, R/L=1)
50 Kettlebell Clean/Press (25R/25L, 53/35#)
25 Pull-ups

-50 m Walking Lunges
-30 Sprawls
-30 Knees 2 Elbows
-15 Handstand push-ups