Getting fitter 1 skill at a time!

Week’s Preview: Week 4/4
Friday: Back Squat or Overhead Squat

3 Rounds: 1 Minute On/ 15 seconds Off
TGU to Situp X 5 reps + TGU To Bridge X 5 reps
– perform for 30 seconds each side
Backwards Jump roping
Prone Swimmers

Bench Press: Heavy 5
– Building to a heavy 5 for the day
– Every 90 seconds x 10 Rounds
– If you find heavy 5 with rounds still left on clock, reduce weight for drop sets!

2 Rounds for time: (8 minute cap)
75 X Double Unders
– Optimize with 150 Single Unders
50 X Air Squats
25 X V-ups


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  • Book a “No Sweat” Intro session Here to set up an in person meeting with one of our coaches and tour of the facility!