Complete for time:
11 Rounds
20 Calorie Row
15 Burpees
Box Hours:
Gonzales – 8 am, 9 am, 10 am, 11 am
Prairieville – CLOSED
1-1-2015
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 – Normal Schedule
Thursday, 1/1 – 8 am, 9 am, 10 am, 11 am
Friday, 1/2 – Normal Schedule
Prairieville
Wednesday, 12/31 – NO 6:30 pm class
Thursday, 1/1 – CLOSED
Friday, 1/2 – Normal Schedule
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 the remainder of time.
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.
12-24-14
Complete for time:
100 Double Unders
75 Kettlebell Swings, 53/35
Row 2K
75 Kettlebell Swings, 53/35
100 Double Unders
12-23-14
With a continuously running clock:
AMRAP 1 min: Squat Clean, 135/95
AMRAP 1 min: Push Jerk, 135/95
REST 1 min
AMRAP 2 min: Squat Clean, 135/95
AMRAP 2 min: Push Jerk, 135/95
REST 2 min
AMRAP 3 min: Squat Clean, 135/95
AMRAP 3 min: Push Jerk, 135/95
