Most locations are closed today, tomorrow and Monday.  Check your specific location for center hours.  And you’re going to have a prosperous and blessed new year from your closer walk with God!

Workout #1
8 Rounds  (45 seconds on 15 seconds off)
50 meter Sprint
Then,
As many Wall Balls as possible in remaining time (20/16 lbs)

Rest 4 minutes

Workout #2
8 Rounds (45 seconds on 15 seconds off)
20 Double Unders (1:1 single skips for this workout)
Then,
As many Kettle Bell Swings as possible in remaining time (53/35 lbs)

*Score is total Wall Ball Shots plus total Kettle Bell Swings.

-400 meter Run
-50 Hang Power Cleans (65/45 lbs)
-100 meter Tire Drag
-40 Knees to Elbows  
-400 meter Run
-30 Sledge Hammer Strikes
-100 meter Tire Drag
-20 Dumbbell Plank Rows (30/20 lbs) (R/L=1)
-400 meter Run
-10 Burpee Slambell complex

-Ring Dips
-Rollouts
-Sumo Dead Lift High Pull (115/75 pounds)
-Kettle Bell Windmill (35/18 pounds) (R. arm even rounds/L. arm odd rounds)

For 8 minutes complete:
-5 Pull-ups (no bands)
-10 Push-ups
-15 Air Squats

Rest 2 minutes,

For 8 minutes complete:
-12 Russian twists (R/L=1)
-9 V-Ups
-6 Sprawls
-3 Handstand push-ups

Some locations are closed today, but a few are open for both 8am/9am.  Call your specific location today if you’re not sure and we hope you had a Merry Christmas.

Merry Christmas Everyone! 

Thank you for becoming clients and we pray that you truly understand the depth and meaning for which we celebrate the birth of Jesus Christ.  We Love Each & Everyone Of You! 

Make sure to check your centers location for hours of operation:)

-100 meter Uneven Farmers Carry (53/44, 35/26 pounds)
-1 Rope Climb (4 up/ downs)
-10 Hang Power Cleans (155/105 pounds)
-10 meter Handstand Walk (5 wall walks to modify)

10-minutes ladder drill warmup….then,
2-minutes of As Many Reps As Possible:
-Double Unders
*Record score

Rest – 3 min…then,
15-min Time limit for Death by 10 meters:
-Every minute on the minute – Sprint 10 meters, every minute add 10 meters.
Ex: Minute 1 – Sprint 10 meters, minute 2- sprint 20 meters (there and back), minute 3 – sprint 30 meters, etc. . .

3 Rounds (1 minute each station / 1 minute rest between rounds)

-Wall Ball Shots (20/16 pounds)
-Double Unders (5:1 Singles)
-Sand Bell Slams (20/20 pounds)
-Ground to Overhead (30/20 pounds)
-V-Ups