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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348


Thursday 6/15

Tuesday, 13 June 2017 08:10

Heads  Lauren will be away this Sunday and next Sunday

Sunday OLY lifting will be at 9:30am with open gym from 10:30-11:30am 


Don't get too used to these longer duration days, just some longer cardio work post strength cycle this week 


Hit each one of these as hard as possible 



6 Rounds for time of each

New round Every 5 minutes 

15 Bar Facing Burpees 

12 TTB

250/200m Row

200m Run


Rounds 1,3,5

Burpees, TTB, Row, Run


Rounds 2,4,6

Run, Row, TTB, Burpees 


You should have an absolute minimum of 1 minute rest after all of the rounds.  Scale down the reps or distance if needed, intensity should be high for all attempts and that can't happen if you are pushing past the 4 minute mark for an interval.  



30 Min AMRAP

1 mile Bike

20 Renegade Rows

20 Burpees 

20 Sit-ups

20 Russian Twists 

100 singles 


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