7-11-14
“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 …
Read More
7-10-14
Boat Race: Complete For time: 3 rounds of: 500 m row 400 m run Rest 3 min Athletes track their own 3-minute rest period upon completion of the 400 meter run with a continuously running clock.
7-9-14
Overhead Squat: Work up to a heavy single Then 5 rounds (manage your own clock, not for time) 7 Overhead squats (95/65) 45-second plank hold 7 Strict chest-to-bar pull-ups
7-8-14
Complete for time: 5 rounds: 10 Power cleans (135/95) 10 Burpees Then 5 rounds For Load: 3 Split press + 1 split jerk
7-7-14
For time: 21-15-9 Thrusters (135/95) Muscle-Ups Or if athlete cannot perform muscles ups, sub is: 21-15-9 Thrusters (135/95) Pull-ups Close-hand push-ups
7-5-14
TODAY’S SCHEDULE: 7:00 AND 8:00 A.M. PRAIRIEVILLE GONZALES BOX CLOSED In Teams of 2: AMRAP in 20 minutes: 25 handstand push-ups (or hand-release push-ups) 50 one-arm KB snatches (53/44 and 44/26) 75 weighted lunges (135/95 and 95/45) 100 doubles (200 …
Read More
7-4-14
4TH OF JULY HOURS: GONZALES: 5:00 a.m., 6:00 a.m., 7:00 a.m., 8:00 a.m. PRAIRIEVILLE: 7:00 a.m. & 8:00 a.m. “Lumberjack 20” 20 Deadlifts (275/185) Run 400m 20 KB swings (70/53) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees …
Read More
7-3-14
In Teams of 2: AMRAP 20 minutes 15 Wallballs (20/14) 15 Box jumps (24/20) 15 Calorie row One partner completes full round and then switches while other one rests. This is a SPRINT. If there is an odd number, athlete …
Read More
7-2-14
Deadlift: Work up to a heavy single (15-20 minutes) then EMOM for 12 minutes: Odd: 30 double unders Even: 5 deadlifts (70-75 percent of heavy single)
