**Foundations class 07 May 2016**

**Foundations class 07 May 2016**

Foundations class will be held 07 May 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

Friday 5.6.15

Deadlift

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

“Bad”

5 Rounds for Time

100 Meter Farmer Carry (70/53)

20 Burpees

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.

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.

Tuesday 5.3.15

5 Rounds for Time

5 Burpee Box Jumps (24/20 in)

15 Overhead Squats (75/55)

200 Meter Run

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