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100 N Mechanic Street

Berrien Springs, MI 49103

Tel: 269-815-0115

Email: liferxfit@gmail.com

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© 2016 Life Pulse Fitness, LLC

April 7, 2020

FULLY LOADED

21-18-15-9-6
Wall Ball (20/14 lb.)
Broad Jump
Ring Push-up

PARTIALLY LOADED

21-18-15-9-6
One DB Cluster (50/35 lb.)
Broad Jump
Deficit Push-up

UNLOADED

21-18-15-9-6
3 point squat
Broad Jump
Deficit Push-up

* 3 point squat 1 rep =
1 right lateral squat
1 air squa...

April 5, 2020

FULLY LOADED

500 m Row
20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)
10 Ring Dips
Rest 1 min
3 Rounds

PARTIALLY LOADED

20 SA DB upright row (10 each arm)
20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)
10 Object Dips
Rest 1 min
3 Rounds

UNLOADED

20 Squat to Jumping...

April 5, 2020

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while cond...

April 3, 2020

FULLY LOADED

9-6-3-1
Complex (1 rep = the following:)
1 Hang Cluster
1 Thruster
* unbroken

PARTIALLY LOADED

1-3-6-9-12…. until you can’t perform unbroken sets
Complex (1 rep = the following:)
1 Hang DB Cluster
1 DB Thruster

UNLOADED

2-4-6-8-10
4-point Heel Taps
Burpees
Coss...

April 2, 2020

Now that a few of you guys have weights we are going to put up a couple different options for workouts. 

FULLY LOADED

45 Kb Swings (24/16 kg.)
45 Box Jumps (24/20 in.)
45 MB Sit-up to wall toss (20/14 lb.)
45 Push-ups
45 Jumping Pull-ups
AMRAP 35 min.

PARTIALLY LOADED

45 D...

April 1, 2020

5 Kick-sits

5 Split Leg Good-mornings (5 each leg)

*add 5 reps each round

AMRAP 10 min.

March 31, 2020

ANNIE

50-40-30-20-10 Reps For Time

Double-Unders

Sit-Ups

March 30, 2020

As Many Rounds As Possible

20 minutes 

3 hand stand push-ups

6 thrusters (with any household good, kid, pet, or weight)

9 burpees 

March 27, 2020

3 RFT:
30 jumping jacks
20 squats
30 standing calf raises 
20 side lunges 10 each side
20 plie squats
10 jump squats 

Buyout: longest wall sit hold (subtract time from wod for final score)

March 26, 2020

AMRAP in 20 minutes

Pull a random card and perform the number of reps of the corresponding movement for that card.

Hearts = Push-Ups

Spades = Jump Lunges

Diamonds = Sit-Ups

Clubs = Air Squats

Jokers = 15 Burpees

Where:

Aces = 1 rep

Jack = 11

Queen = 12

King = 13 reps

Deck of cards...

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