12-Minute AMRAP:
-400 m Run
-5 Deadlifts (225/155#)
*Goal is to find the heaviest set of 5 you can handle and stick with that weight the entire workout. No dropping down in weight.  If you can go heavier today, then go heavier. It is a day to test strength not round your counts.
*Score is weight and rounds completed.

Saturday’s are always FREE.  And the Saturday Secret Workout is always challenging yet fun.  So bring your friends and allow them experience the best exercise place in town.

-20 Hollow Rocks
-25 Box Jumps (30/24)
-30 Sprawls
-35 Hip Extensions

20 minute time limit:

7 sets x 3 reps

Thrusters 

*Goal is to find 3 rep max

Then,

3 Rounds For Time of: 

5 Thrusters (115/75#)

10 Knees 2 elbow’s

15 Medicine Ball Cleans (20/16#)

10 min limit:
-200 Double Unders For Time
Then…
15 Minute AMRAP:
-15 Kettlebell swings (53/35#)
-12 Dumbbell plank row (r/l = 1) (+25/+15#)
-9 Slambell sit-ups (+30/+20)

3 Rounds of:
(1 minute stations with 1 minute of rest)
-Power Clean & jerk (95/65#)
-Row (cal)
-Pull-ups
-Sandbell get-ups (30/20#)
-Squats

-Rollouts
-Mule Kicks
-Ring pushups
(200 m run between rounds)

As always, Saturday’s are completely FREE.  Bring your friends and your enemies for a good-old-fashioned hard workout.  Check locations tab for class times.

50-ft Burpee Broad Jump
400m Run

(This one looks easy right?)

EDT (16 – 15sec rounds, per station. No rest between exercises)
-4 Box Jumps (24/18”)
-3 Toes to bar
-3 Rope Up/Downs
-5 Rollouts
-20 yard sprint (Run down, stay there, run back on next round)