May 1st, 2024

HIIT

Round 1

Sprint x 50 yards

Burpees

Round 2

Bike

American Swings

Round 3

Ski Erg

MB Squat Clean

April 30th, 2024

Power

Round 1

Dumbbell Floor Press + Supine Partner Med Ball Chest Pass

Round 2

Barbell Deadlifts + Box Jumps

Round 3

Chin Ups + Ball Slams

Round 4

DB KB Front Squats + BW Jump Squats

Challenge Round: Chin Fravs

  1. April 29th, 2024



Endurance

One Arm Swing + Snatch

Press + Push Press

Pullover Sit Up + Russian Twist

Dead Clean + Reverse Lunge

Tick Tock + Leg Raises

LC Clean + Thrusters

One Arm Rows + 1.5 Deadlifts

Squat Thrust + Push Ups

Fun Run

April 27th & 28th, 2024

Strength

Round 1

Barbell Bench Press

Round 2

Barbell Deadlifts

Round 3

Dumbbell Renegade Rows

Round 4

DB KB Walking Lunges

$$$$Cash Out$$$$

Leg Crankkkk!!!!

April 26th, 2024

Core Circuit

Round 1

DB KB Rotational Thrusters

Hanging Leg Raises

Ski Erg

Evil Wheel

Round 2

DB KB OH Reverse Lunges

Eiffel Towers

Assault Bike

Dumbbell Renegade Rows

April 25th, 2024

HIIT

Battling Rope Slams

Low Plyo Box

Explosive Switch

Air Assault Switch

DB Long Cycle Cleans

Burpees

Bicycle Crunches

April 24th, 2024

Combo

Round 1

Dead Cleans

Goblet Split Squats

Half Kneeling Press

Round 2

One Arm Swing

Snatch

Push Press

Front Squats

Bring a Friend Day!

April 27th. Dover & Portsmouth 730 & 845

April 23, 2024

Endurance

Round 1 

Med Ball Abs

Round 2

MB Squat to Throw

MB RS Twisst

MB Slam

MB Goblet Reverse Lunges

Run 400m

April 22nd, 2024

Strength

Round 1

1 1/4 DB Front Squants

Round 2

1 1/4 DB Press

Round 3

1 1/4 DB RDLs

Round 4

1 1/4 DB Dead Stop Rows

Round 5

KB Curl Crush 21s

April 20th & 21st, 2024

HIIT

Round 1

1 Arm Swings

Fun Run

Round 2

Push Press

Fun Run

Round 3

Goblet Split Squats

Fun Run

Round 4

1 Arm Rows

Fun Run

Round 5 

Snatches

Fun Run