Category Archive

Workout: In teams of 2: 50 Burpees, 50 SBGU, 50 Box Jumps, 50 Ring Rows *while one partner is working the other rows 400m*

Workout: 8 rounds: 6 Goblet Squats – 8 KB Presses (4 ea. arm) – 10 KB Swings

Workout: 50KB Swings – Run 200m – 40 KB Goblet Lunges – Run 200m – 30 DB Thrusters – Run 200m – 20 Ring Rows – Run 200m

Workout: EMOM 16: Even: Burpees Odd: Rowing Work 40:20

Workout: AMRAP 20: 10 Wall Balls – 10 Burpees – 50 Singles Jump Rope

Workout: Tabata Mashup: Air Squats/Burpees – REST 5min – Ring Rows/Plank holds

Workout: Row 500m – 15 KB Swings – Row 400m – 15 KBS – Row 300m – 15KBS – Row 200m – 15 KBS – Row 100m – 15 KBS

Workout: AMRAP 20: 5 Ring Rows-5 Pushups-5 SBGU-5 Weighted Lunges (ea. leg)

Workout: RVAFit “Kelly” ***Benchmark*** 4 Rounds for time: 400m run 10 Wall Balls 15 Box Jumps/Step ups

Workout: In teams of 2: 50 Pushups, 50 SBGU, 50 Box Jumps *while one partner is working the other runs 200m*