Friday, July 29, 2016

Saturday 7.30.16


"Rankel"


AMRAP 20
6 Deadlifts (225/155)
7 Burpee Pull-Ups
10 Kettlebell Swings (70/53)
200 Meter Run


U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Thursday, July 28, 2016

Friday 7.29.16

Strict Press
1x5 @ 75%
1x3 @ 85%
1x1 @ 95%


"Hummer"
3 Rounds:
50 Double Unders
25 Toes to Bar
10 Clean and Jerks (135/95)

Wednesday, July 27, 2016

Thursday 7.28.16

"Cookies and Cream"
Teams of 2
AMRAP 20
60 Calorie Row, 60 Kettlebell Swings (53/35)
50 Calorie Row, 50 Box Jumps (24/20)
40 Calorie Row, 40 Burpees
30 Calorie Row, 30 Wallballs (30/20)
20 Calorie Row, 200 Meter Run

Tuesday, July 26, 2016

Wednesday 7.27.16

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


"Weightlifting Wednesday"
A) Build to a heavy set of 3 Push Press
B) Build to a heavy set of 2 Push Jerk
C) Build to a heavy single Split Jerk


Happy Lifting!!!

Todays 0530 Class is Cancelled

Sorry for the short notice.

Monday, July 25, 2016

Tuesday 7.26.16


“Sugar Daddy”

21 – 15 – 9

Deadlifts (225/155)

400 Meter Run

Sunday, July 24, 2016

Monday 7.25.16


Bench Press 

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

“Snake Bite” 

21 – 15 – 9

Squat Snatch (95/65)

Chest to Bar Pull-Ups