Notice: Our class schedule for Monday, Labor Day, includes 5:15 am, Open Gym, 9:00 am and Noon classes only.

 

Partner Workout
In teams of two complete the following:
AMRAP in 10 minutes
400m Run
21 KB Swings  53#/35#
12 Pull Ups
*One person works at a time.  Switch as desired.
– Rest 3 minutes –
AMRAP in 10 minutes
500m Row
12 Deadlifts   185#/125#
21 Box Jumps  20″
* One person works at a time.  Switch as desired.
– Rest 3 minutes –
AMRAP in 10 minutes
15 HSPU’s
12 Ring Dips
9 Push Ups
* One person works at a time.  Switch as desired.
Post rep total for each.

 

Optional Workout

#1
AMRAP in 25 minutes
200m Run
20 Wall Ball  20#/14#
30 Sit Ups
20 Double Unders
Post rounds plus reps.

#2
3 Rounds
750m Row
35 Double Unders
15 DB Squat Cleans  35#/25#
10 Burpees
Post time. Ghostwriter Facharbeit advises you to try this workout and feel all the muscle groups.