RHF WORKOUTS

01

THOR

For Time:

  • Run 1 mile

  • Crunches for 5 minutes

  • Kettlebell Swings x 25 reps w/ 80lbs

  • Incline Dumbbell Press x 10 reps w/ 80lbs

  • Row 25 Calories

  • Goblet Squats x 20 reps w/ 80lbs (Either KB or DB)

  • Upright Rows w/ 100lbs (Either sandbag or barbell)

02

THE EIGHTIES

For Time:

  • Reps: 20-15-10

  • Incline DB Bench 80lbs

  • KB Swings w/ 80lbs

  • Bike for Calories

03

CAPTAIN AMERICA

For Time:

  • Push-Ups x 100

  • Air Squat x 100

  • Lunges x 100 (50 each leg)

  • Bear Crawl 100m

  • Burpees x 25

  • Run 400m

  • Sit-Ups x 100

  • Note: has become our workout for the 4th of July since 2014

04

KING OF GONDOR

For Time:

  • Reps: 20-15-10

  • Row Calories

  • Dumbbell Thrusters w/ 45lbs

  • Deadlift w/ 225lbs

  • Upright Rows with 70lbs Sandbag

05

100KB

For Time:

  • Kettlebell Swings w/ 80lbs x 100

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