1.) 55
3 Person Teams
55 Tire Flips
Every 5 flips each member sprints 200m individually i.e. one teammate runs at a time.
Note: there are only so many tires so one team can flip a tire 5 times and when they start their runs the next team can go.
*2.) Snatch 3-3-3-3-3 @ Hang from blocks, start at 60% and work up to 75% rest 3 min between sets
Note: use the blocks, we have a ton of them just please put them back when done.
*3.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement.
*4.) Every 2 minutes for 10 minutes 4 Back @ approx 75% 1RM
*5.) 3 x ME Handstand Push-up, Deficit 2/1 – 45 plate(s) with gray mats
Note: coming off wall constitutes end of set, rest as needed
*6.) In 60 minutes complete:
Run 20 minutes
Row 20 minutes
Assault Bike 20 minutes
Note: keep heart rate low, slow and steady
3 Person Teams
55 Tire Flips
Every 5 flips each member sprints 200m individually i.e. one teammate runs at a time.
Note: there are only so many tires so one team can flip a tire 5 times and when they start their runs the next team can go.
*2.) Snatch 3-3-3-3-3 @ Hang from blocks, start at 60% and work up to 75% rest 3 min between sets
Note: use the blocks, we have a ton of them just please put them back when done.
*3.) Tabata
Flutter Kicks
Weighted Russian Twist (1-10lb plate)
Hollow Rock
Superman
Parallette L-sits
Note: 8 rounds of each 20 seconds of work with 10 seconds of rest. 1 minute rest between each movement.
*4.) Every 2 minutes for 10 minutes 4 Back @ approx 75% 1RM
*5.) 3 x ME Handstand Push-up, Deficit 2/1 – 45 plate(s) with gray mats
Note: coming off wall constitutes end of set, rest as needed
*6.) In 60 minutes complete:
Run 20 minutes
Row 20 minutes
Assault Bike 20 minutes
Note: keep heart rate low, slow and steady
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Amy Zynda
BD workout Strongman style
EOMOM for 30 minutes perform one of five exercises 1. Sandbag over yoke 2. Axel bar DL 3. KB Farmer carry 4. Tire flip 5. Sled drag HAPPY BIRTHDAY ANNE!!
4
0
Bryn Odberg
Hotel workout in Montana
Flutter kicks and hollow rocker tabata, then 3 rounds (not for time) of: 20 30# DB snatches 20 30# DB overhead squat 20 burpees
6
0
Jenna Hanson
✅ with Jamie and Shannon - I biked, they ran 😁
EC - Back squats, 2 rounds @ 105# & 3 @ 115#
2
0
Laura VanderKelen
27:03 with Pauly and Nick, largest tire, as written 😀
Hang snatches ^100#, back squats @ 155#
1
0
Lauren Kalil
27:15 with JT and Tyler
EC snatches up to 85# but failed last one...tabata abs
4
0
Pauly VanderKelen
27:03 with Laura and Fonti / Heaviest tire
*3.) complete / Parallette HSPU skill work - 10 total in doubles and singles / Transverse ring "monkey bar" swings for fun / Parallel bar strict dips - 12, 10, (6,2,2)
0
0
Theresa Rosenquist
28:38 Me & Lisa Macco
Happy Birthday Anne!! 🤗❤️ Welcome to CFGB Lisa!!!!! Smaller tire & 0.3 mi Airdyne. Tabata abs EC.
5
0
Ty Krueger
Happy Birthday ANNE! 23ish min? - Done with Chuck and Ian
Snatch work up to 90kg after
7
0