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Saturday 06/27/15 Posted by admin on June 26, 2015 • No comments

AMRAP 25:00:
12 Straight Leg Sit-Ups (P1)
12 SDHP (P2)
12 Squat Jumps (P1)
12 Push-Ups (P2)
200m Run (P1)

*After partner 1 returns from the run, partner 2 will start with the sit ups. Only 1 teammate working at a time.

Saturday 02/22/14 Posted by admin on February 21, 2014 • No comments

In Teams of 2:

While Partner A runs 400m, Partner B completes AMRAP, then switch:
Wall-Balls
SDHP w/ KB
Lunges
Burpees
KB Swings

Ex: Shannon runs a 400m while Bevin completes AMRAP Wall-Balls, when Shannon returns, Bevin will run a 400m and Shannon will complete AMRAP Wall-Balls…

Saturday 12/21/13 Posted by admin on December 20, 2013 • No comments

Happy Birthday Keith S.!

AMRAP 12:00

Partner A does AMRAP Double-Unders while,
Partner B completes 10 Lunges and 10 Burpees

when partner completes the round, they switch. Continue sequence for 12:00

rest 5:00

AMRAP 12:00

Only 1 team member working at a time.
20 HR Push-Ups
20 SDHP
20 Team Sit-Ups

 

Saturday 09/14/13 Posted by admin on September 13, 2013 • No comments

In teams of 2:

5 rounds:
1:00 Goblet Squat
1:00 SDHP
1:00 One Arm Push Press
1:00 KB Swings
1:00 Rest

-Weighted movements done with ONE Kettle-Bell per team
-One team member working at a time.The clock does not reset or stop between exercises. The team rotates through all 5 stations together. How they split up the reps is up to them.

If you haven’t already make sure to sign-up for the Grapevine Gauntlet, our in-house competition! Please make sure to register early or you might not be guaranteed a shirt size! Information here: Sign-Up Links and Information

Saturday 04/06/13 Posted by admin on April 5, 2013 • No comments

AMRAP in 15:00

Teams of 2-Both team members working at the same time.

TM #1 does the run while TM#2 starts the couplet. When TM#1 finishes the run, TM#1 then takeover the couplet while TM #2 does the run. This continues for the duration of the workout.

50 KB Swing Cash-In

200M run
10 SDHP
10 Deadbugs

800m Run Cash-Out

Friday 02/22/13 Posted by admin on February 21, 2013 • Comment

Warm-Up:
800m run
DROM
3x:
:20 Handstand Hold
10 Good Mornings w/ PVC
:20 Bar Hang
10 Inch worms

AMRAP 10:00
21-15-9
KB Swings 53m/35w
Box Jumps
SDHP 53m/35w

then,
Partner Med-Ball  Ab Complex

 

Saturday 01/12/12 Posted by admin on January 11, 2013 • No comments

AMRAP in 15:00

Teams of 2-Both team members working at the same time.

TM #1 does the run while TM#2 starts the couplet. When TM#1 finishes the run, TM#1 then takeover the couplet while TM #2 does the run. This continues for the duration of the workout.

50 KB Swing Cash-In

200M run
10 SDHP
10 Deadbugs

800m Run Cash-Out