Elkhorn Fitness

December 5th

04 Dec

Strength every 90 seconds for 18 mins 3 Front squats Conditioning 4 Rounds:On the Minute:1= 5 Hang Squat Clean Thrusters 105/752= 15 Bar Facing Burpees3= 50 double unders or 10/8 cal ride 4= Rest Cardio Burn 5 rounds 10 DB squat Clean thrusters 15 Burpees 10 cal ride 20 lunges then 4 rounds 200 meter […]

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December 2nd

01 Dec

Not with a partner Annie 50-40-30-20-10 sit ups and double unders (Scaled sit ups and double the mountain climbers) Partner Workout 4 Rounds for Time (with a Partner) 15 Synchro Toes to bar or Above Hips 30 Wall Ball (30/20) 15 Plate Hop Burpees (45)

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December 1st

30 Nov

skill/midline 4 roinds 20 sit ups 40 Russian twists 30 hollow rocks 20 Ball slams Conditioning 10 Minute AMRAP:6/6 KB Goblet Reverse Lunges 50/369 Push Ups12/10 Calorie Bike or ski erg rest 1 min 10 mins Amrap 5 burpee pull ups 10 sumo high pull deadlifts 95/75 15/12 Calorie row Cardio Burn 5 rounds 250 […]

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November 30th

29 Nov

Strength 4 rounds 3 to 5 Bench Press 10 ring dips ( scaled box dips) 10 deficit push ups Conditioning For Time 10-9-8-7-6-5-4-3-2-1 Reps: Power Cleans 155/115 Front Squats (155/115) 1-2-3-4-5-6-7-8-9-10 Reps: Box Jumps (24/20) Cardio 🔥 Burn 30-24-18-12-6 Reps for Time: Burpee Box Jumps (24/20 in) DB Floor Press Abmat Sit-Ups with a DB […]

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November 29th

28 Nov

Strength 4 Sets:6-8 BB Push Press10 BB Supinated Row 6-8 DB side + lateral raises Conditioning 5 minutes AMRAP 5 power snatches 115/75 8 HSPU or 12 push ups Then 4 Rounds:Every 3 Minutes15 Toes to Bar15 Devils Press (35/25#) Cardio 🔥 Burn 5 rounds 10 DB lateral and Front raises 10 renegade rows 10 […]

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November 28th

27 Nov

Strength EMOTM for 18 mins 2 Backs Squats Conditioning 75 Double Unders50/40 Calorie Row75 Double Unders100 Wall Balls (20/14#)75 Double Unders50 KBS (53/35#)75 Double Unders Cardio Burn 8 rounds 10 Goblet squats 12 Hip Thrusters 10/10 Lunges 5 rounds 15 Ball slams 8 push up mountain climbers 15 KBS 10 cal ride

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November 25th

24 Nov

8am and 9am only Conditioning 6 rounds Row 400 meters 400 meter run 10 squat cleans 115/85 After party 3 rds 1 min plank 1 min sit ups 1 min hollow rocks Cardio Burn 8 rounds 400 meter run 25 goblet squats 20 ball slams

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November 23rd

22 Nov

Please Check IG for Elkhorn Fitness holiday hours warm up 4 rounds 200 meter row 10 pvc good morning 10 pvc pass thrus 5 walkout push ups Conditioning 21-15-9-9-15-21 Reps, For Time Deadlifts (225/155 lb) box jumps 24/20 Burpees (after each round 50 double unders) after party (midline) 3 to 4 rounds 10 toe to […]

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November 22nd

21 Nov

Warm up 4 rds 5 Burpees 40 mountain Climbers 5 push ups 10 squats 6 Cal ride Strength Strict Press 5*5 Bent over BB row 5*8 Conditioning 10-9-8-7-6-5-4-3-2-1 reps of: Strict Handstand Push-Ups Toes-to-Bars Rest 1 minute 10-9-8-7-6-5-4-3-2-1 reps of: Bench Presses 185/135 Strict Pull-Ups Cardio Burn Buy in and Buy out (1 mile ride […]

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November 20th

20 Nov

Strength 10*2 Back squats Conditioning For Time 100 Curtis P’s (115/75) One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press. With a running clock, perform 100 Curtis P’s as fast as possible (“For Time.”) Complete each complex unbroken, without letting go of the bar. Rest as […]

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