7
Oct 2012

10/8/12

 

Shoulder Press

15 Min. to establish a 3RM (Try to go 5 lbs. heavier than last time)

 

Run 400 meters (Buy In)

21-15-9

Pull-ups

Wallball Shots (20/14)

20 Burpee (Buy Out)

 

6
Oct 2012

10/7/12

 

"Sunday Surprise"

5
Oct 2012

10/6/12

 

"Kelly"

5 Rounds

Run 400 Meters

30 Box Jumps (24/20)

30 Wallballs (20/14)

4
Oct 2012

10/5/12

 

EMOM For 10 Min.

5 Deadlifts (255/165) and 5 Toes-to-Bar

 

8 Min. AMRAP

15 Power Snatches (75/50)

30 Double Unders

3
Oct 2012

10/4/12

 

5 Rounds

Run 400 Meters

15 Front Squats (135/95)

Rest 1 Min.

 

**Reminder - The 8pm class is cancelled due to the Nutrition Discussion.  Hope to see everyone there!

2
Oct 2012

10/3/12

 

Push Press

15 Min. to establish a 3RM

 

25 Pull ups

25 Burpees

25 SDLHP (70/53)

25 STO (135/95)

25 SDLHP (70/53)

25 Burpees

25 Pull ups

1
Oct 2012

10/2/12

 

15 Min. AMRAP

6 Hang Power Cleans (155/105)

12 KB Swings (53/35)

24 Push Ups

 

Rest 5 Min.

 

Sprint 800 Meters

30
Sep 2012

10/1/12

 

Back Squats

15 min. to establish a 3RM

 

4 Rounds

5 HSPUs (Sub 10 Pike Push ups)

10 Box Jumps (24/20)

20 Air Squats

29
Sep 2012

9/30/12

 

"Sunday Surprise"

28
Sep 2012

9/29/12

 

21-15-9

Push Press (115/75)

Pull Ups

9-15-21

Butterfly Sit Ups

Deadlifts (115/75)