REMINDER: 8 a.m. class ONLY
Complete AMRAP in 15 Minutes:
5 Power Cleans 135/85 pounds
10 Wall Balls, 20/14 (10′ target)
11-29-13
11-29-13
Complete AMRAP in 8 Minutes:
Ascending Ladder
3 Deadlifts 225/145
3 Box Jumps 30/24
6 Deadlifts 225/145
6 Box Jumps 30/24
9 Deadlifts 225/145
9 Box Jumps 30/24
12 Deadlifts 245/145
12 Box Jumps 30/24
15, 18, etc…
Then Skill Work:
10 Rep Max Close Hand Grip Overhead Squat
With empty bar, see how close you can get your hands together as you complete a set of 10 OHS. Once you achieve a close grip, work up as heavy as possible for a set of 10 OHS.
11-28-13
HAPPY THANKSGIVING
Thanksgiving Holiday Hours:
Thursday – Closed
Friday – 8 am ONLY
Saturday – 8 am ONLY
11-27-13
For time:
100 Double Unders
30 Pull ups
30 Push Press, 135/95
50 Kettlebell Swings, 70/53
30 Push Ups (Hand-release)
30 Pull Ups (Chest-to-bar)
100 Double Unders
Cool Down/Practice:
Forward Rolls
11-25-13
Back Squat
5-5-5-5-5-5-5 @ 70% across
Complete as many reps as possible in 7 minutes:
3 Clean & Jerk, 115/65
3 Toes-to-bar
6 Clean & Jerk, 115/65
6 Toes-to-bar
9 Clean & Jerk, 115/65
9 Toes-to-bar
12 Clean & Jerk, 115/65
12 Toes-to-bar
15 Clean & Jerk, 115/65
15 Toes-to-bar…
If you complete the 15, go on to 18. If you complete 18, go on to 21, etc…
11-23-13
Complete 3 Rounds For Time:
800m Run
5 Front Squats, 225/155 – from the floor
200m Run
11 Pull ups
400m Run
12 Kettlebell Swings (Russian), 70/53
11-22-13
Tabata – 8 Rounds of :20 work, :10 rest at each station:
Row, Calories
Box Jumps, 24/20 (must demonstrate control on the box)
Push Press, 135/85
Dead lift, 225/155
Complete all 8 rounds of rowing before moving to box jumps, and so on… Score is total reps for each station.
