517.272.8085
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Category: Uncategorized

12/3 Tuesday

METCON:

AMRAP 3:00
9 KBs
9 burpees
—Rest 2:00–
Amrap 3:00
7 KBs
7 burpees
—Rest 2:00–
Amrap 3:00
5 KBs
5 burpees

 

 

12/2 Sunday

METCON:

2 rounds for time 

Run 1 mile 

50 overhead squats 95/65

10 muscle ups

 

11/30 Friday

SWOD:

Back squat 10×10 @50% 4-0-4-0 with 1 min rest 

METCON:

5 rounds, each for time 

20 bench press 135/95

120m sled push

*Rest 3:00 after each round 

 

 

11/29 Thursday

**No 5am RSVPs, so class is cancelled**

METCON:

For time 

25 box step overs 50/35

25 thrusters 

25 burpee box jump overs 

25 thrusters 

25 box jump overs 

25 thrusters 

25 box jumps 

25 thrusters 

 

Men: 135/115/95/75

Women: 95/75/65/55

 

 

11/23 Friday

SWOD:

Back squat 10×10 @50% 4-0-4-0 rest 1 min

METCON:

For time

100 cal Row 

80 pistols 

60 pull ups 

40 single arm DB OHS 50/35 

20 muscle ups