WEEKLY PROGRAM

 

Monday

 

Strength

Back Squats
1 x 10 @ %35
2 x 5 @ %50
1 x 5 @ %65
5RM
1 x 10 reps (75% OF my 5RM for the day)

Cap 15 minutes

 

Conditioning

EMOM x 10 minutes

5 KB Snatch 24-16 (5 Each arm)
8Toes to Bar

 

 

Tuesday

 

Barbell

Hang Power Cleans

5 x 10 Reps (Work up in weight each set!)

 

Conditioning

5 Rounds
10 Strict Pull Ups
10 Srict Press 40-25

*Rest 60 seconds after each set OR alternate in a team of 4 people on the strict pull ups!

*Rest 3 minutes

5 Rounds
15 Inverted Rows
15 Push Ups
*Rest 60 seconds after each round OR alternate in a team of 4 people on the inverted rows!

 

 

Wednesday

 

Barbells

Power Snatch
1 Rep Every 0:30 seconds x 5 minutes (85% of best power snatch!)

-2 Minutes Rest-

Power Snatch
3 Reps Every 0:30 seconds x 5 minutes
%65-70

 

Conditioning

5 Rounds (1:1 With a partner)

15 Calorie Machine
12 Strict Ring Dips
4 Rope Climbs

*Alternate rounds with a partner!

 

 

Thursday

 

3 Rounds of

1 Minute On/1 Minute Off
Row Calories
Double Unders
Bike Calories
Burpees

 

Accessory

4 x 10 Bulgarian Single Leg Squats (Holding two KB’s in front rack 16-12)
4 x 10 Single Leg Deadlift

 

 

Friday

 

Strength
1 Hang Squat Clean + 2 Front Squats
*Work up to a heavy single in this complex.

 

Conditioning

4 Rounds for time

12 m Walking Lunge (40-25 barbell front rack)
8 Bar Facing Burpees
12 Walking Lunge
8 Bar Facing Burpees
8 Bar Muscle Ups

Cap time 20 minutes

 

Accessory

4 Rounds/Sets of:
12 Dumbell Strict Press (Alternating arms, 6 each arm)
15 Back/Hip Extensions
20 Hollow Rocks

 

 

Saturday

 

Strength

Speed Back Squats
EMOM x 10 minutes
3 reps @ 65%

 

Conditioning

“The Batman” (Hero workout)

With a partner for time

100 Air Squats (Synchro)
50-40-30-20-10 reps of
Box Jumps 75-60
Wall Ball 9-6
Kettlebell Swings 24-16

Cap time 30 minutes

 

 

Sunday

 

Rest Day!!!

 

WEEKLEY PROGRAM

Monday

Barbells

Snatch
3 x 3 reps @ (75-80% of 1RM)
( scaled; emom x 10 3 snatch light weight )

Conditioning

EMOM x 10 minutes
15 Russian KBS 32-24
10 Toes to Bar

Accessory

4 Sets (For quality)
5 Strict Weighted Pull Ups or 10 strict pullus
15 Strict Ring Dips
20 Weighted Hip Extensions

 

Tuesday

Strength

Back Squats

2 x 10 reps (Warm ups)
2 x 5 reps (Warm ups)
1 x 5 reps (Warm ups)
3 x 5 reps @ 80%
1 x 12 reps @ second warm up weight.

Conditioning

4 Rounds (1:1)
25/20 Calorie Machine
100 Double Unders
*Alternate rounds with a partner

Cam time 25 minutes

 

Wednesday

For time

60 Double Unders
10 Thrusters 40-25
60 Double Unders
20 Thrusters
60 Double Unders
30 Thrusters

@ the 15:00 mark start

5 Rounds for time
30 Double Unders
15 Chest to Bar Pull Ups

Cash out For quality! (Super set)
4 x 10 Reps Bulgarian Split Squats (10 Each leg = 1 set)
4 x 10 Single Leg Good barbell Good Morning 20-15
4 x 10 Barbell Bent Over Row

 

Thursday

Strength

Alternating Minutes x 10 Minutes
Odd: 10 Push Jerk 60-40
Even: 7 D-Ball Cleans 50-30

Conditioning

With a partner alternating rounds

4 Rounds
2 Legless rope climbs
14/12 Calorie a machine

Cap time 15 minutes

 

Friday

Barbell

Power Snatch
5 x 1 @ 75-80% (Of best full snatch)

Conditioning

EMOM x 10 minutes (Same Minute)
5 Deadlifts 110-70
10 Toes to Bar

EMOM x 8 minutes
3 Muscle Ups + 3 Strict Ring Dips

 

Saturday

Conditioning

With a partner For time

3 Rounds

600 m Run ( each )
60 Pull ups
60 Dumbell cleans 50/35#

Accessory
4 Sets
10 Dumbell Strict Press (Alternating Arms, 5 each arm, heavy)
1 Peg Board Climbs ( or 8 chin up pull ups)
20 Hip Extensions

 

Sunday

 

Rest Day !!!

 

 

WEEKLY PROGRAM

 

Monday

 

Conditioning

5 Rounds (Start a new round every 5:00)

5 Power Snatch 60-35 (Unbroken)

7 Bar Muscle Ups

15 Calorie Erg

 

Accessory Strength Work

4 Sets

10 Single Leg Deadlifts ( 24-16 KB’s) (10 x Each leg)

20 Back Extensions/Hip Extensions

10 Single Arm Alternating DB Strict Press (5 Each arm)

10 Dumbell Curls

 

 

Tuesday

 

Barbell

Power Clean and Jerk

3 Reps every 0:30 seconds x 5 Minutes

70-40

 

Conditioning

5 Rounds ( with a partner alternating rounds )

10 Strict HSPU (One unbroken set!)
15 cal. Bike

cap time 25 minutes

 

 

Wednesday

 

Strength

Back Squats

-Work up to a heavy single for the day! *

-Drop and hit one set of 10 reps @ 70% of that single!

 

Conditioning

With a partner for time

10-9-8-7-6-5-4-3-2-1 reps of

Bar Muscle Ups (Scale to 2 x the pull ups!)

Squat Snatch 40-30

*Alternate sets with a partner

 

Thursday

 

Barbell

Heavy single!

Hang Clean + Hang Clean + Jerk

 

Conditioning

Synchronized with a partner for time!

30 Toes to Bar

40 Alternating Arm Dumbell Snatch 50/35#

50 Burpee Box Step Overs

40 Alternating Arm Dumbell Snatch 50/35#

30 Toes to Bar

cap time 30 minutes

 

Strength Accessory Work

4 Sets (For quality and as heavy as possible)

12 Alternating Single Arm Dumbell Strict Press

12 Single Leg KB Deadlifts (12 Each leg)

24 Hollow Rocks

 

 

Friday

 

Strength

Push Press

Every minute On the Minute x 7 minutes

3 Reps @ 70-75%

 

Conditioning

Alternating Minutes x 21 Minutes

Min 1: 15 / 12 Calories Rowing

Min 2: 20 Push Ups

Min 3: 20 Pistols (Alternating Legs)

 

Saturday

 

Strength

Front Squat

Every Minute On the Minute x 7 minutes

2 Reps @ 70-75%

 

Conditioning

With partner for time!

100/80 Calories On the machine of your choice!

50 Toes to Bar

50 Dumbell Power Snatch 75/45#

50 Toes to Bar

100/80 Calories On the machine of your choice!

 

Sunday

Rest Day!!!

 

 

 

 

 

WEEKLY PROGRAM

 

Monday

 

Conditioning

With a partner for time

100/80 Calorie Assault Bike

100 Thrusters 50-30

100 toes to Bar

Cap time 20 minutes

 

Strength/Accessory work

4 Sets (Not for time but for quality)

10 Single Leg KB Deadlifts (2 x 24’s/2 x 16’s) (10 each leg!)

10 Alternating Arms KB Strict Press

10 Strict Pull Ups

 

Tuesday

 

In a team of 3, one person always on the machine complete…

5 Rounds of:

250m Row (Hard)

6 Bar Muscle Ups

 

Right into…

 

5 Rounds

15 cal assault bike (Hard)

30 handstand shoulder taps

Cap time 40 minutes

 

Wednesday

Strength

Deadlifts

5 x 3 reps @ 80%

 

Conditioning

6 Rounds (1:2)

7 Bench 90-40

7 D-Ball Cleans 50-30

7 Chin up pull ups

*Alternate in a team of 3

Cap time 30 minutes

 

Thursday

 

Conditioning

For time

5 Rounds

50 Double unders

20m Overhead Walking Lunge 50/35# (Single Arm with a Dumbell)

Cap time 12 minutes

 

* Rest 10 minutes

 

21-15-9

Pull Ups

Deadlifts 100-60

Cap time 8 minutes

 

Cash out

Ring Dips

EMOM x 8 minutes

8 Strict Dips

 

2 Sets

15 Back Extensions

15 Hollow Rocks

 

Friday

 

Strength

Back Squats

1 x 10 @ 60-40

2 x 5 @ 90-50

1 x 5 @ 120-60

1 x 5 @ 140-80

Cap time 12 minutes

 

Barbell

Squat Cleans

20 reps @ 60-40

20 reps @ 70-45

20 reps @ 80-50

*10 Minute Time Cap!

 

Metcon

AMRAP 7 minutes

Bar Facing Burpees

 

Saturday

 

Partner Workouts

AMRAP 10 minutes

Partner 1: 12/10 Calorie Row

Partner 2: 9 Russian KBS 32-20

 

Rest 5 minutes

 

AMRAP 10 minutes

Partner 1: 6 Dumbell Hang Clean and Jerk 50/35#

Partner 2: 3 Bar Muscle Ups

 

Strength

Bench

4 x 5 Reps

Strict Pull Ups

7 x 7 Reps

 

Sunday

Rest Day !!!

 

 

 

 

 

WEEKLY PROGRAM

 

Monday

 

Strength

Deadlifts
5 x 5 Reps @ 75%

Conditioning

5 Rounds (New round every 3:00)
15 GHD Sit Ups
15 Burpees
20 m Front Rack Walking Lunge (2 x 24-16 KB’s)

Cash out
2 sets
30 Banded Tricep Extensions
30 Seconds Handstand Hold

 

Tuesday

 

Strength

Back Squats
2 x 10 reps @ 60%
2 x 5 reps @ 70%
2 x 2 reps @ 80%

Conditioning

Alternating Minutes x 25 minutes
20/15 Calorie Row
25 Air Squats
50 Double Unders
25 Push Ups
20/15 Calorie Bike

 

Wednesday

 

Strength

6 Rounds for time
5 Hang Power Cleans 90-60
10 Strict Handstand push ups

Cap time 15 minutes

Conditionin

7 Rounds (Start a new round every 3:00)
20/15 Calorie Bike
5 Bench press 100-50
5 Weighted Pull Ups

 

Thursday

 

Conditioning

Alternating Minutes x 20 minutes
Odd:
3 Power Snatch 60-35 (Touch and go reps)
6 Strict Pull Ups
Even:
15 Push ups
30 Double Unders

Cash out

25 minutes full body streching

 

Friday

 

Strength

6 Rounds (1:1)
5 Bench Press 90-50
5 Muscle Ups
*Alternate rounds with a partner

Cap time 18 minutes

Accessory

4 Sets
5 Strict Weighted Pull Ups
10 Inverted Rows

 

Saturday

 

Conditioning

With a partner for time
100 Calorie Row
100 Kettlebell Swings 32-20
100 Handstand Push Ups
100 Burpee Pull Ups
*Only one partner works at a time

Cap time 25 minutes

Cash out

2 Sets
20 Dumbell Curls (10 Each arm)
30 Banded Tricep Extensions (Slow and controlled)

 

Sunday

Rest Day !!!

 

 

 

 

 

 

WEEKLEY PROGRAM

 

Monday

 

Back Squats

-Work up to a heavy single for the day

-Drop andha hit a heavy double ( 85%)

-Drop and hit 1 x 10 reps ( 70%)

 

Conditioning

 

5 Rounds (New round every 3 minutes)

10 Bench Press 80-40

12 Russian Kettlebell Swings 32-20

14 Pull Ups

*Start a new round every 3 minutes,

 

Tuesday

 

Strength

Alternating Minutes x 20 minutes

Odd: 3 Hang Squat Cleans 80-40

Even: 12 Alternating arms Dumbell Strict Press (6 each arm) (50/35#)

 

Conditioning

Tabata’s (20 seconds on/10 seconds off x 8 rounds)

Tabata Assault Bike

*Rest 1 minute

Tabata Push Ups

*Rest 1 minute

Tabata Row

 

Wednesday

 

Conditioning

Alternating Minutes x 18 minutes

Min 1: 15/12 Calorie Bike

Min 2: 20 Russian KBS 32-24

Min 3: 25 Air Squats

* Rest 5 minutes

21-18-15-12 reps of:

Deadlifts 90-60

25 cal. Bike (After each set)

Cap time 15 minutes

Cash out

4 x 15 GHD Sit Ups

4 x 10 Single Leg Bulgarian Lunges (10 Each leg)

*Superset these two movements, use dumbells or kb’s for the split squats!

 

Thursday

 

Barbell

EMOM x 5 minutes

3 Power Snatch (Touch and go) 50-30

*Rest one minutes

EMOM x 10 minutes

3 Power Snatch (Touch and go) 60-40

 

Conditioning

 

3 rounds with a partner for time

40 dumbell burpees box overs (50/35)

20 Bar muscle ups

Cap time 20 minutes

 

Friday

 

Strength

Speed Back Squats

10 x 3 reps @ 60%

 

Conditioning

Alternating Minutes x 20 minutes

Odd:

3 Power Cleans (Touch and go) (70-40)

5 Strict HSPU

Even:

5 Strict Pull Ups

20 Double Unders

 

Saturday

 

Strength

Strict Press

5 x 5 reps w/pause at bottom of each rep @ 65-70%

 

Conditioning

10-9-8-7-6-5-4-3-2-1 reps of

Push Press 60-40

Burpees

Toes to Bar

Cap time 12 minutes

 

Sunday

Rest Day !!!

 

WEEKLY PROGRAM

Monday

Grand opening

İn a team of 4…

3 Rounds for time ( waterfall style )

50 Air squat
25 Burpees
50 Air squat
25 ground to overhead

Cap time 30 minutes

Tuesday

Strength

Strict Press
5reps @ 65%
5reps @ 75%
Max Reps @ 85%

Conditioning

5 Rounds for time
3 Power Cleans (Touch and Go) 90-50
6 Bar Muscle Ups

Then

Power clean
Work up to a heavy triple ( touch and go )

Wednesday

Snatch Grip Push Press + 2 Overhead Squats (w/pause at bottom)
1,1,1 @ 80% of your best snatch

“Chelsea”
EMOM x 30 minutes
5 Strict Pull Ups
10 Push Ups
15 Air Squats

Thursday

Strength

Deadlift 5×5 %70

Conditioning

With a partner for time ( anternating rounds )(1:1)

5 rounds

20 Calorie bike
15 Power clean 50-35

Friday

In a team of 3 people, waterfall style (Rower always in use)

5 Rounds (each partner)
250m Row
20 DB Push Press #65/#45

Right into…

5 Rounds (each partner)
250m Row
12 DB Snatch #65/#45

Cap time 25 minutes

Saturday

Strength

Back Squats
5 x 5 Reps with pause at the bottom of each rep! %65-70

Conditining

AMRAP 10 minutes
15 Toes to Bar
10 Handstand push ups

Sunday

Rest day!!!

WEEKLY PROGRAM

Monday

Barbell

Snatch
-Work up to 3 singles @ 85%!

Conditioning

7 rounds For time

50 Double Unders
5 Snatch 70-40

Tuesday

Barbell

Power Cleans

1 Rep Every 0:20 seconds for…
3 minutes 80-40
* Rest 1 minutes
3 minutes 90-50
* Rest 1 min
3 minutes 100-60

Conditioning

5 Rounds for time
İn a team of 3… ( waterfall style)
20 Calorie Row
15 Toes to Bar
10 Bench Press 80-40

Wednesday

Start a new workout 15.00 minutes

15-12-9
Power Snatch 60-30
Bar Muscle Ups

21-15-9
Power Snatch 40-25
Chest to Bar Pull Ups

Thursday

Strength

5-8-13 reps of:
Handstand push-ups (Paralletes if possible!)
Deadlift 130-80

Conditioning

For time

35 Cal. Row
30 Burpees to 10 cm touch
45 Single-arm OHS, 50 / 35-lb. DB
40 Single-leg squats (Alternating legs)
25 Box jump-overs, 80-60 cm box

Cap time 20 minutes

Friday

Strength

Back Squat
Work up to a heavy single for the day!

Conditioning

10 Rounds
(New round every 2:30)
15/12 Calorie Bike
15 Double Kettlebell Front Squats 24-16

Saturday

“Fight Gone Bad”
5 Rounds for max reps
1 Minute of Wall Ball
1 Minute of Sumo Deadlift High Pull 34-24
1 Minute of Box Jumps 60-50
1 Minute of Push Press 34-25
1 Minute of Row Calories

Gymnastics
30 Muscle Ups in as few sets as possible!

Sunday
Rest Day

WEEKLY PROGRAM

Monday

Gymnastic Day

For time

15-12-9
Muscle Ups (OR 30-24-18 pull ups)
100-75-25
Air Squats

Cap time 15 minutes

Gymnastics strength work

4 Sets

10 Strict Ring Dips
10 Strict Pull Ups

Tuesday

Barbell

Snatches
Every 0:30 seconds x 10 minutes
1 Rep @ 75%

Conditioning

EMOM x 10 minutes (in the same minute)
20m Double Kettlebell Overhead Walk 24-16
10 Toes to Bar

*Rest 5 minutes

EMOM x 10 minutes (in the same minute)
40 Double Unders
4 Burpee Box Jumps 60-50

Accessory

4 Sets of (Not for time, for quality)
8 Single Leg Dumbell Deadlift (8 each leg)
8 Bulgarian split squats (8 each leg)

Wednesday

Conditioning

Alternating Minutes x 21 minutes (Row and bike hard!)
Min 1: 15/12 Calorie Row
Min 2: 10 Strict Handstand Push Ups
Min 3: 15/12 Calorie Bike

Accessory

Alternating Single Arm Dumbell Strict Press
5 x 10 Reps (5 each arm)
Strict Pull Ups
5 x 10 Reps (Unbroken)
*Superset these

Thursday

Strength

Back Squats
EMOM x 10 minutes
3 Reps ( 60-70% ideally)

Conditioning

With a partner alternating sets of 10’s back and forth!
200 Push Ups
200 Wall Ball

Cap time 12 minutes

Core work

3 Rounds (rest 1 minute after each round)

10 Box Step Ups (Each leg, laterally)
1 Minute Side Plank (Right)
1 Minute Side Plank (Left)
1 Minute Push Up Plank

Friday

Conditioning

5 Rounds
20 Cal row
20 Push Ups

*Rest 5 minutes

5 rounds
10 Double KB Front Squats 24-16
20 Sit Ups

Saturday

In a team of 3…
partner version of “Hotshots 19”

AMRAP 20 minutes
P1: 400m Run
P2: 19 Power Cleans 60-40
P3: 30 Air Squats + 7 Strict Pull Ups

Sunday

Rest Day!!!

WEEKLY PROGRAM

With a partner for time!

Strength

Back Squats
100 Reps @ 60-40
80 Reps @ 75-50
60 Reps @ 90-60
40 Reps @ 105-70
20 Reps @ 120-80

*Alternate sets with a partner to complete the reps for quality and time.

Cap time 25 minutes

Conditioning

5 Rounds
6 Bar Muscle Ups
6 Push Jerk 80-50 (From floor)

Cap time 12 minutes

Tuesday

5 Rounds (1:1)

20 Calorie Row
15 Hang Power Cleans 60-40
10 Muscle Ups

*1:1 – Work:Rest. Alternate rounds with a partner!

Cap time 45 minutes

Wednesday

Gymnastic

Every 0:20 seconds x 5 minutes
4 Strict Pull Ups (unbroken sets)
*Scale this number as needed to complete!

Conditioning

5 Rounds (Team of 4 alternating on bike)
20 Calorie Bike
15 Bar Facing Burpees
10 Power Snatch 60-40

*Alternate in a team of 4 people on the Bike! Each partner does 5 rounds total!

Cap time 40 minutes

Thursday

Conditioning

40 m One arm DB Overhead Walking Lunge 65/45# (20m right hand 20m left hand)

Then,

3 Rounds
12 Chest to Bar Pull Ups
12 Push Jerk 60-40

Then,
40 m One arm DB Overhead Walking Lunge 65/45# (20m right hand 20m left hand)

Then,

3 Rounds
12 Chest to Bar Pull Ups
12 Push Jerk 60-40

Then,

40 m One arm DB Overhead Walking Lunge 65/45# (20m right hand 20m left hand)

Friday

For time

10 Power Clean and Jerk 80-50
10 Bar Muscle Ups
10 Strict Handstand push ups
10 Bar Muscle Ups
10 Power Clean and Jerk 80-50

*Rest until the clock hits 15:00 and REPEAT!

.
Gymnastic Strength

EMOM x 6 minutes
3 Weight Vest Muscle Ups

Saturday

Back Sqauts
3 x 5 Reps @ Moderate loading (You pick the weight

Conditioning

Every 2 Minutes x 20 minutes (10 sets total)
3 Squat Cleans (Start at 60% and add weight every 2 sets!)
3 Parallette HSPU

Sunday

Rest Day !!!

WEEKLY PROGRAM

Monday

Strength

7 Rounds (Start a new round every 90 seconds)
3 Strict Press %80-85 (from floor)
5 Pull Ups
7 Chest to Bar Pull Ups

Conditioning

5 Rounds (1:1)
15 Calorie Row
50 Double Unders
15 Double KB Front Squats 24-16

*Alternate rounds with a partner!

Cap time 30 minutes

Tuesday

Back Squat
5 x 5 Reps @ 60-70% of 1RM

Conditioning

Alternating Minutes x 12 minutes (6 sets of each)
Odd: 3 Squat Cleans 85-60
Even: 5 Muscle Ups

Wednesday

Strength

With a partner…
Deadlifts
100 Reps 60-40
100 Reps 90-60
100 Reps 120-80

*Break these up into sets of 10 and alternate with a partner for quality but also work quick!

Cap time 15 minutes

Conditioning

10 Rounds

250 m Row
6 Bench 90-50
*Alternate with a partner on the rower

Cap time 22 minutes

Thursday

Conditioning

In a team of 3 rotation…

5 Rounds each:
30 Calorie Row

5 Rounds each:
20 Double Kettlebell Thrusters 24-16

5 Rounds each:
10 Burpee Box Jumps 80-60

Cash out
4 x 25 GHD Sit Ups
*Rest as needed between sets!

Friday

Strength

Alternating minutes x 20 minutes

Odd: 5 Back Squats 60%-70%
Even: 1 Legless Rope Climb

Accessory

10 Sets (1:2 Work:Rest)
10 Dumbell Strict Press (Alternating arms, 5 each arm)
10 Strict Pull Ups

Saturday

Conditioning

5 Rounds

12 Russian double KBS 24-16
4 Parallette HSPU

@ 15:00

5 Rounds

40m Farmers Carry 90#/55#’s DB’s
4 Power Snatch 70-40

@ 30:00

5 Rounds
12 Bench 60-40
4 Power cleans at 80-50

WEEKLY PROGRAM

Monday

Strength

6 Rounds (1:1 Work:Rest)
5 Power Cleans 90-50
5 Bar Muscle Ups
*Alternate rounds with a partner

Conditioning

3 Rounds (1:2)
15 Calorie Assault Bike
15 Double KB Front Squat 24-16
15 Calorie Assault Bike
*Alternate in a team of 3 people

Tuesday

Strength

EMOM x 10 minutes
10 Back Squats 60-40

Conditioning

AMRAP 12
3 Power Snatch 70-40 (Singles)
12 Handstand push ups

Accesory

3 Sets (Cash out, not for time)
10 Curls (Each arm)
10 Single Leg Deadlifts (Each leg, stay light work on positioning)

Wednesday

Start a new workouts every 15:00 minutes

21-15-9
Strict HSPU
Strict Pull Up

15-12-9
Muscle Ups
Power cleans 70-40

12-9-6
Deadlift 100-60
30 m handstand walk

Thursday

In a team of 3, alternating on wall ball

10 Rounds
20 Wall Ball 9-6
10 DB Power Snatch (5 each arm, alternating 5 right then 5 left arm) 65/35#

Time cap 30 minutes

Friday

Strength

Strict Press
5 x 5 Reps @ 70-75%

Push Ups
10 x 20 reps

Conditioning

5 Rounds (Team of 3)
20 Calorie Row
10 Power Clean 60-40
*Alternate in a team of 3 on the rower,

Cap time 20 minutes

Saturday

Gymnastic strength

Alternating Minutes x 20 minutes
11 Strict Pull Ups
25 Push Ups

Conditioning

10 Rounds (Start a new round every 2:30)

20 Calorie Assault Bike
20 Air Squats

Logo_footer   
     © 2016 Copyright | CrossFit Back Street
Web Tasarım Ankara