Shoulder Press, 6 X 5 @ 60%
Complete for time:
50 Deadlifts for time, 185/135
On the Minute, 5 Burpees
11-25-14
Thanksgiving Holiday Schedule:
Thanksgiving Day: Closed
Black Friday: Open Gym, 7 am – 10 am
Saturday: Closed
High hang Snatch (pockets)
6 X 5 @ 60%
“Burner”
On The 2:00 x 5
10 Calorie Row
5 Overhead Squats,95/65
AMRAP Double-Unders in Time Remaining
11-24-14
Back Squat, 3 X 10 @ 65%
As Many Reps As Possible in 12 mins:
30 Wall Balls, 20/24
30 Double-Unders
25 Box Jumps, 24/20
25 Toes-to-Bar
20 Chest-to-Bar Pull-Ups
20 Barbell Facing Burpees
15 Cleans, 135/95
15 Jerks, 135/95
10 Snatches, 135/95
10 Muscle-Ups
Congratulations to Jay Cedotal for his podium finish at the Shakedown in the Dell this past weekend.
11-22-14
7 x 2:00 Rounds
200 Meter Run
5 Pull-Ups, 10 Pushups, 15 Air Squats
AMRAP Power Cleans in Time Remaining (135/95)
Rest 1:00 Between Rounds
Score is Total Power Cleans across all rounds.
11-21-14
As Many Rounds As Possible in 8 mins:
3-6-9-12…continue adding 3 reps each round
Power Snatch, 96/65
Box Jump Over, 24/20
Rest 5 mins
Plank Hold
5 rounds
1 min on, 1 min rest
11-20-14
Complete for time:
Row 1K
20 Burpees
20 Back Squat, 135/95
Run 800 meters
20 Back Squat, 135/95
20 Burpees
Row 1K
25 min time cap
11-18-14
Teams of 2
As Many Reps As Possible in 20mins:
10 Push Press, 115/75
10 Kettlebell Swings, 53/35
10 Box Jumps, 24/20
Partners complete full rounds before switching.
11-17-14
Snatch, 1 RM
As Many Reps As Possible in 10 mins:
5 Front Squats, 185/105
10 Chest to bar Pull ups
20 Double Unders
