Monday 9-13

Stallions Teams of 3, AMRAP 30 Minutes:*  3 Partial Dumbbell Man-Makers (50/35lbs per hand) 6 Toes-to-Bar 12/9 Calorie Assault Bike   *Partial Dumbbell Man-Maker: Eliminate the renegade row today. One person works while the other two rest. Rotate after one full round as been completed. Colts Teams of 3, AMRAP 30 Minutes:  3 Partial Dumbbell Man-Makers (35/20lbs per hand) 6…

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Saturday 9-11

Stallions 9am Community Class: 4 Rounds For Time w/ Partner:  10 Synchro Burpees 10 Synchro Box Jumps (24/20″) 400m Run – Together    10am Member’s Class In Honor of 9/11… “CFIH 9/11 Tribute” For Time:* 2 Rounds of:  9 Hang Power Cleans (135/95) 11 Burpee Box Jumps (30/24″) 9 Push Jerks 11 Burpee Box Jumps  +…

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Friday 9-10

Stallions 1. 5 Rounds For Time:      3 Ring Muscle-Ups      12 Dual Farmers Weighted Lunge (53/35, 6/side)      24/21 Calorie Assault Bike* 2. EMOM x 8 Minutes:     Assault Bike x :30s – Slow Spin     Assault Bike x :30s – 80-85% Effort  *27/24 Calorie Row    Colts 1. 5 Rounds…

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Thursday 9-9

Stallions 1. Clean & Jerk 5 x 1.1.1 – Moderately tough load across. Heavier than last week.       Rest 2-3 minutes between sets. Hit 1 rep, rest :15s, repeat for 3 singles.  2. Alternating Tabata x :20s on, :10s off x 16 Intervals:     Deadlifts (225/155)     Wall Ball Shots (20/14, 10′) Colts 1. Power…

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