1-5-15
Back Squat: 5-5-5-5-5 @ 70% of 1RM Complete for Time: 10 Strict handstand pushups 20 Hang power cleans 155/105 30 Toes to bar 40 Wall balls 20/14 50 Deadlifts 155/105
1-3-15
Complete for time: 25 Pull ups 50 Deadlifts, 135/95 50 Push ups 50 Jump Squats 50 V-ups 50 Push Press, 135/95 25 Pull ups
1-2-15
Complete for time: 10-9-8-7-6-5-4-3-2-1 reps of: Power clean, 135/95 Hand-release push ups Box Jumps, 24/20
1-1-2015
Complete for time: 11 Rounds 20 Calorie Row 15 Burpees Box Hours: Gonzales – 8 am, 9 am, 10 am, 11 am Prairieville – CLOSED
12-31-14
Deadlift Build to a Heavy Set of 5 On the Minute x 12 mins Odd Minutes – 5 Deadlift (75% of 1 RM) + 40 Double-Unders Even Minutes – Max Reps Strict Pull-Ups New Year’s Schedule: Gonzales Wednesday, 12/31 – …
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12-30-14
As Many Reps As Possible in 20 mins: 1K Row 75 Russian Kettlebell Swings, 70/53 50 Wall Balls, 20/14 25 Thrusters, 95/65 50 Wall Balls, 20/14 25 Thrusters, 95/65 Continue to alternate between Wall Balls (50) and Thrusters (25) for …
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12-29-14
Back Squat 3-3-3-3-3 @ 90% of 1RM Complete for time 21 Power Snatches,95/65 21 Burpees 21 Pull-Ups 15 Overhead Squats,95/65 15 Burpees 15 Pull-Ups 9 Squat Snatches,95/65 9 Burpees 9 Pull-Ups
10-27-14
Perform 8 rounds of 20 sec on, 10 sec off: Pull Up Burpee Sit Up Double Unders Rest 1 minute between each exercise. Complete all 8 rounds before moving to the next exercise.
