As Many Reps As Possible in 12 mins:
15 Snatches, 115/75
15 Box Jumps, 24/20
Core Work:
6 Rounds
30 sec Plank Hold
30 sec Rest
30 sec Hollow Rock
30 Sec Rest
1-8-15
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 – 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.
