Teams of 2 "Team Fran Ladder" 14 minutes (Comp) & (Fitness) 3 Thrusters 65/100 3 Chest-to-Bar Pull-ups 6 Thrusters 6 Chest-to-Bar Pull-ups 9 Thrusters 9 Chest-to-Bar Pull-ups Increase each movement by 3 reps each round for 14 minutes (Bootcamp) 3 Thrusters 33/45 3 Pull-ups 6 Thrusters 6 Pull-ups 9 Thrusters 9 Pull-ups Increase each movement [...]

Hero's newest model

AMRAP 10 minutes (Comp) & (Fitness) 10 Toes-to-Bar 20 Overhead Weighted Walking Lunges 25/45 (Bootcamp) 10 Leg Raises 20 Walking Lunges 10/25 Cool down: 10 minutes easy skipping

For Time (Comp) 400m Run 15 Shoulder to Overhead 95/135 400m Run 20 Shoulder to Overhead 400m Run 25 Shoulder to Overhead (Fitness) 400m Run 15 Shoulder to Overhead 75/115 400m Run 20 Shoulder to Overhead 400m Run 25 Shoulder to Overhead (Bootcamp) 200m Run 15 Shoulder to Overhead 33/45 200m Run 20 Shoulder to [...]

Teams of 2 work through four 10min AMRAPs with a 2 minute rest between. Score is total reps by the team. Athletes must complete the required reps before switching with their partner. Only one person works at a time. 1 Minute for max Pull-ups (5 reps, then switch) 2 Minutes for max Air Squats(10 reps, [...]

Workout: 3 Rounds For Time 20 Wallballs 200m Run Tech: Back Squat (Comp) & (Fitness) Work up to a 1 Rep Max (Bootcamp) Do 3 sets of 10 reps

"Flight Simulator" (Comp) Unbroken sets of Double Unders 5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5 (Fitness) 1/2 Simulator Unbroken sets of Double Unders 5,10,15,20,25,20,15,10,5 (Bootcamp) 300 Single Skips

West Vancouver Yaletown

Happy New Year!

5 Rounds For Time (Comp) 20 Box Jumps 24"/30" 20 Wallballs 14/20 (Fitness) 20 Box Jumps 20"/24" 20 Wallballs 14/20 (Bootcamp) 20 Box Jumps/Steps 20" 20 Wallballs @ manageable weight