Sat, June 24

Teams of 3
5 rounds
1 minute at each station, followed
by a 1 minute rest
Station 1: rope climbs
Station 2: OH walking lunges with
plate (45/25)
Station 3: calorie row


*each person starts at a station and
rotates every minute. Tally reps for
each round during one minute rest.


*score is total reps/calories
 

Sheina Nilsen
Fri, June 23

Tabata Barbell for Reps
Tabata Deadlift (185/135)
Tabata Hang Power Clean (135/95)
Tabata Front Squat (95/65)
Tabata Push Press (65/45)


*1 minute rest between exercises
 

Sheina Nilsen
Sat, June 17

Teams of 2
8 min AMRAP
max calorie row
burpees
1 min rest
8 min AMRAP
Squat cleans (95/65)
HSPU
1 min rest
8 min AMRAP
Push Jerks (95/65)
Sit ups
*both team memebers work at the
same time & alternate as needed
*score is total reps

Sheina Nilsen
Thur, June 14

Run down to Murrieta Hot Springs and back up the hill. Continue up the dirt road to complete the
loop.

Sheina Nilsen
Tues, June 13

The Hateful Eight
8 Rounds for time
8 push ups
8 GHD sit ups
8 air squats
8 pull ups
8 Deadlifts (95/65)
8 Hang Power Cleans (95/65)
8 Shoulder to OH (95/65)
8 calorie row

Sheina Nilsen
Sat, June 10

Teams of 2:
100 Wall balls (20/14)
50 SDHP (95/65)
100 walking lunges (35/20 plates)
50 Push Press (95/65)
100 Push Ups
50 Kb swings (1.5/1)
100 D/U (200 S/U)
50 Burpees

nicole daniel
Fri, June 9

"Brenton"
5 rounds
Bear Crawl 100 feet
Broad Jump 100 feet
*every 5 broad jumps perform 3 burpees
*if you have a 20 lb vest wear it

nicole daniel
Wed, June 7

20 min AMRAP
10 HSPU
20 Power Cleans (95/65)
30 burpee box jump overs (24/20)
20 Push Press (95/65)
10 GHD Sit Ups

nicole daniel