2019 Reboot: Annual Compound New Year Challenge with a Twist

Join our community by signing up for our annual challenge that welcomes members and nonmembers to make transformational changes through nutrition, fitness and teamwork.  This New Year challenge will blend the usual fun competition clients have come to love with our specialty programs and added the structure and accountability tools that have proven results through […]

12/17/2018

Strength 2 Front Squats every 2:00 x 5 rounds, building Conditioning 10 minute AMRAP 10 Deadlifts 10 Hang Power Cleans 10 Front Squats 95/65  

12/14/2018

Teams of 2 22 min AMRAP 22 Burpee Box Jump Overs 24/20 44 DB Snatch 50/35

12/13/2018

Strength 4 Back Squats every 2:00 x 5 sets, building Conditioning 40-30-20 Wall Balls 20/14 12-9-6 Bar Muscle ups Cap: 12 Minutes

12/12/2018

Annie 50-40-30-20-10 Double Unders (x2 single under) Ab mat sit ups

12/11/2018

Strength 2 Push Press ever 1:30 x 5 sets, building Conditioning 9 min AMRAP 2 Shoulder to overhead 135/95 2 Burpees over the bar 4-4,6-6..etc

12/10/18

Conditioning 12 min AMRAP 5 Power Cleans 115/75 5 Thrusters 115/75 10 Pull ups 30 Double Unders *BB complex must be done UB* Rest 3:00 Strength 10 min EMOM 1 Clean, building

12/7/18

Teams of 2 For time: 5,000m Bike 150 double hang KB snatch 35s/26s 100 double KB thrusters 35s/26s cap: 25

12/6/2018

Strength 2 Deadlifts every 1:30 x 5 sets, building Conditioning 10 min AMRAP 20 Wall Balls 20/14 15 Deadlifts 115/75 10 Hang Power Cleans 115/75

12/5/2018

“The Ghost” 6 Rounds for Total Reps 1 minute of Rowing (for calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute Rest    

12/4/2018

Strength 2 Touch and go cleans every 1:30 x 5 sets, building Conditioning 5 rounds for time: 10 Toes to bar 15 Box Jump Over 24/20 20 KB swing 53/35 Cap: 15 minutes

12/3/2018

Strength 2 Front Squats every 1:30 x 5 sets, building Conditioning 3 rounds for time: 400m run 21/18/15 Thrusters 95/65 Cap:12 minutes