Monday 07.02.2018


Regular Classes for the 3rd and the 5th but we will be closed on the 4th!

30sec double unders

How many you get will determine the number of reps you will have to do:

1-3-5 rounds

30+ = 5 Front Squats and 10 Burpee Box Jumps

21-29 = 10 Front Squats and 5 Burpee Box Jumps

less 20 = 8 Front Squats and 8 Burpee Box Jumps

2-4-6 rounds

30+ = 5 Deadlifts and 10 Pull ups

21-29 = 10 Deadlifts and 5 pull ups

less 20 = 8 Deadlifts and 8 pull ups


A- 185/125

B- 135/85

C-95/65

D 45/35


Functional Fitness

every 3min you will do 30 single unders or 30 seconds of jump rope, you will stop where ever you are in the workout and do these reps and then after you are done you can get back to where you are.

18min AMRAP

DB Walking Lunge for length of gym every 4th step you will do 5 push presses

Once you reach the end of the gym you will do 30 Bicycles and 10 DB Curls

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