March 21, 2018

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.  

Station 1:  Ladder

Station 2:  Lying Fire Fighter Rope Pull

Station 3:  Black Top Boss Squats (Opti...

March 7, 2018

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.  

Station 1:  Free Style Heavy Bag Work

Station 2:  Battle Ropes - 3 Slams plus a burpee

Station 3:...

February 28, 2018

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.  

Station 1:  Free Style Heavy Bag Work

Station 2:  Battle Ropes - 3 Slams plus a burpee

Station 3:...

February 21, 2018

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.  

Station 1:  Free Style Heavy Bag Work

Station 2:  Battle Ropes - 3 Slams plus a burpee

Station 3:...

February 7, 2018

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals you have 6 stations @ 30 Seconds each with a quick transition.  

Station 1:  Free Style Heavy Bag Work

Station 2:  Battle Ropes - 3 Slams plus a burpee

Station 3:...

January 31, 2018

Here is the format

Jump 1 - min - 2 min - 3 min - 4 min - 3 min - 2min - 1 min

In between your rope intervals 1-3 complete exercises listed in SET A

In between your rope intervals 4-1 complete exercises listed in SET B

SET A - 12 Reps per exercise per side

1.  Figure 8 into...

March 8, 2017

Heavy Metal: Compound Week 3

We are on to the next phase of our Heavy Metal challenge. This round we will focus on compound exercises. In other words this means we will be combining two or more muscle groups or exercise into one for a more efficient and challenging work...