Hard Exercise Works

FOR TIME:

200-Meter Backward Run
15-Full Squat Cleans (M-135/W-85)
200-Meter Forward Run
15-Kettle Swings (M-70/W-44)

MOUNT ST. HELEN:

Benchmark "Mount St. Helen"
3 Rounds For Time:
25-Kettle Swings (M-70/W-44)
15-Pull Ups
600-Meter Run

FOR TIME:

25-Push Ups
25-Sit Ups
25-Mule Kicks
25-Hollow Rocks
25-Meter Broad Jump (out-n-back)
15-Push Ups
15-Sit Ups
15-Mule Kicks
15-Hollow Rocks
25-Meter Broad Jump (out-n-back)
5-Push Ups
5-Sit Ups
5-Mule Kicks
5-Hollow Rocks
25-Meter Broad Jump (out-n-back)

SURPRISE SATURDAY:

BRING ALL YOUR FRIENDS IN TODAY FOR OUR SECRET MIX OF "FUN".

5 ROUNDS FOR TIME:

5-Kettle Swing Clean 5-R/5-L (M-53/W-35)
15-Barbell OH Squat (M-115/W-85)
3-Man Makers (M-35/W-20) Start with dumbbells in hand, drop in a sprawl, do a push up and then row left, do another push up and row right, jump feet back to dumbbells, stand up and lunge left, lunge right, do rep #2, REPEAT TO 3 TOTAL REPS...

3 ROUNDS FOR TIME OF:

50-Double Unders
40 Kettle Swings (53/35)
30-Wall Ball Shots (20/14)
20 Sprawls
10 Tuck Jumps

FOR TIME:

400-Meter Run
30-Ring Push Ups
30-Box Jumps
15-HSPU's
800-Meter Run
30-Ring Push Ups
30-Box Jumps
15-HSPU's
400-Meter Run

4 ROUNDS FOR TIME:

(5 Person Teams...Rower is the timer)
200 Meter Row
Side Plank (switch sides at 100-Meters)
Kettle Jacks
Knees to Elbows
Med Ball Cleans

FOR TIME:

21-Thrusters
42-Burpees
15-Thrusters
30-Burpees
9-Thrusters
18-Burpees
(Thrusters M-95/W-65)

BRING A FRIEND SATURDAY:

SURPRISE SATURDAYS ARE ALWAYS FUN.

BRING A FRIEND TO SHOW THEM WHAT WE ARE ALL ABOUT!