Tuesday October 15, 2019

R1: For Time:

18-15-12-9

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Row for Calories

R2: For Time:

18-15-12-9

Sumo Deadlift High Pull (75/55)

Push Press (75/55)

Row for Calories

R3: For Time:

18-15-12-9

Sumo Deadlift High Pull (55/35)

Push Press (55/35)

Row for Calories

Christina Merlo
Monday October 14, 2019

R1: 3 Rounds for Time:

400 Meter Run

100 Double Unders

10 Front Squat (155/105)

R2: 3 Rounds for Time:

400 Meter Run

50 Double Unders

10 Front Squat (115/75)

R3: 3 Rounds for Time:

400 Meter Run

200 Single Unders

10 Front Squat (95/65)

Christina Merlo
Saturday October 12, 2019

Bring a Friend to the 9:00 am class!

As a Two Person Team

For Time

200 Double Unders

100 Front Squats (95/65)

200 Dumbbell Snatches (50/35)

100 Mountain Climber Pike-ups

200 Med Ball Sit-ups

Christina Merlo
Friday October 11, 2019

R1: WORKOUT 20.1

10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees

♀ 65 lb. ♂ 95 lb. Time cap: 15 minutes

R2: Scaled (Scaled Ages 16-54)

♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees

R3: Masters 55+

♀ 45 lb. ♂ 65 lb.

Christina Merlo
Thursday October 10, 2019

R1: For Time:

50/35 Calorie Assault Bike

50 Air Squats

50 Hand Release Push-ups

50 Walking Lunges 

50 Sit-ups

50 Burpees 

50/35 Calorie Assault Bike 

R2: For Time:

50/35 Calorie Assault Bike

50 Air Squats

50 Push-ups

50 Walking Lunges 

50 Sit-ups

50 Burpees 

50/35 Calorie Assault Bike 

R3: For Time:

35/20 Calorie Assault Bike

30 Air Squats

30 Hand Release Push-ups

30 Walking Lunges 

30 Sit-ups

30 Burpees 

35/20 Calorie Assault Bike 

Christina Merlo
Wednesday October 9, 2019

R1: For Time

1000 Meter Row

35 Hang Power Snatch (95/65)

7 Rope Climbs

R2: For Time

1000 Meter Row

35 Hang Power Snatch (75/55)

3 Rope Climbs

R3: For Time

750 Meter Row

35 Hang Power Snatch (45/35)

7 Lower Downs

Christina Merlo
Tuesday October 8, 2019

R1: 10-9-8-7-6-5-4-3-2-1

Handstand Push-ups

Pull-ups

Dumbbell Power Clean (50/35)

R2:10-9-8-7-6-5-4-3-2-1

Handstand Push-ups on Box

Pull-ups with Band

Dumbbell Power Clean (40/25)

R3: 10-9-8-7-6-5-4-3-2-1

Strict Shoulder Press

Ring Rows

Dumbbell Power Clean (30/15)

Christina Merlo
Monday October 7, 2019

R1: AMRAP in 15 Minutes

15 Wall Balls (20/14)

15 Kettlebell Swings(55/35)

15 Box Jumps (24/20)

R2: AMRAP in 15 Minutes

15 Wall Balls (14/10)

15 Kettlebell Swings(45/25)

15 Box Jumps (20/14)

R3: AMRAP in 15 Minutes

15 Wall Balls (10)

15 Kettlebell Swings (30/15)

15 Box Step-ups (20)

Christina Merlo