Call Us:(510) 523-8011 | Email Us

Advanced

21
Nov

2017.11.21 | Advanced

PART 1
5-5-5-5-5
Bench Presses

PART 2
Total the number of kettlebell swings completed.
Every minute on the minute for 15 rounds:
1: 10 Calorie Air Bike
2: 10 x Chest To Bar Pull-Ups
3: AMRAP Kettlebell Swings (70/53)

20
Nov

2017.11.20 | Advanced

PART 1
Touch and go.
3-3-3-3-3
Squat Snatches

PART 2
On the burpees, both hands must touch a target 6 inches high.
3 rounds for time:
15 x Burpees
10 x Handstand Push-Ups
5 x Muscle-Ups

18
Nov

2017.11.18 | Advanced

PART 1
“WHITTEN”
5 rounds for time:
22 x Kettlebell Swings (70/53)
22 x Box Jumps (24/20)
400m Run
22 x Burpees
22 x Wall Balls (10/9 Feet) (20/14)

17
Nov

2017.11.17 | Advanced

PART 1
Increment the weight after each successful round.
Rest 2 minutes between rounds.
5 rounds:
Superset:
3 x Front Squats
2 x Thrusters

PART 2
12 minutes for rounds:
10 Calorie Air Bike
20 x Toes To Bar
40 x Double-Unders

16
Nov

2017.11.16 | Advanced

PART 1
8-8-8-8-8
Bench Presses

PART 2
5 rounds for time:
4 x Deadlifts (295/195)
8 x Burpees Over Bar
12 x Chest To Bar Pull-Ups

15
Nov

2017.11.15 | Advanced

PART 1
Touch and go.
5-5-5-5-5
Squat Snatches

PART 1
For time:
500m Ski Erg
40 x D-Ball Squats (100/70)
250m Ski Erg
20 x D-Ball Squats (100/70)

1 2 3 134