Wednesday, May 4, 2016

Thursday 5.5.15


“Team Boat Race”

Teams of 2

3 Rounds Each

500 Meter Row

400 Meter Run

*Partner 1 completes both row and run then partner 2 goes

 

*04May 1730 class is cancelled***

I apologize for the inconvience but 1730 class is cancelled.

Tuesday, May 3, 2016

Wednesday 5.4.15



Overhead Squat

1x5@60%,1x5@65%,1x5@70%

“Family Feud”

Class divides into 2 Teams

AMRAP 20:

50 Meter Prowler Push

100 Meter Bumper Plate Carry (45/25)

200 Meter Sprint

In a relay fashion, the teams form a single file line each.

Athlete 1 starts with the 50 meter prowler.

As soon as that athlete returns, he or she moves onto the 100 meter Plate Carry.

Athlete 2 can then start the prowler… and so forth.

Monday, May 2, 2016

Tuesday 5.3.15


5 Rounds for Time

5 Burpee Box Jumps (24/20 in)

15 Overhead Squats (75/55)

200 Meter Run

Sunday, May 1, 2016

Monday 5.2.15


Snatch

1x5@60%,1x5@65%,1x5@70%


“Black or White”

21-15-9

Deadlift (225/155)

Handstand Push-Up

-into-

2k Row

Friday, April 29, 2016

Saturday 4.30.15


“Thriller”

50 Kettlebell Swings (53/35)

50 Box Jumps (24/20)

1,000m Run

40 Kettlebell Swings

40 Box Jumps

800m Run

30 Kettlebell Swings

30 Box Jumps

600m Run

20 Kettlebell Swings

20 Box Jumps

400m Run

10 Kettlebell Swings

10 Box Jumps

200m Run

Thursday, April 28, 2016

Friday 4.29.15


Push Jerk

1x5@75%,1x3@85%,1x1@95%


“Criminal”

5 Rounds of Cindy

20 Squat Snatches (115/80)

5 Rounds of Cindy

*1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats