Thursday, August 21, 2014

Friday 8/22/14

A.
5 sets:
Back squat x 3-5 reps @ 30X1
Rest :60
Single arm dumbbell rows x 8-10 reps @ 2020
Rest :60

B.
Complete as many rounds as possible in 10:00 of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115lbs, Women=75lbs.)

Tuesday, August 19, 2014

Wednesday 8/20/14

A.
Four sets of:
Weighted pull-up x 2-3 reps @ 21X0
Rest 0:20
Strict pull-up x max reps @ 20X0
Rest 0:20
L-Sit x 0:30-0:45 (accumulated)
Rest 2:00

B.
4 rounds:
20 KB swings
400 meter run

Monday, August 18, 2014

Tuesday 8/19/14

ATTENTION: Due to low attendance, the Tuesday 8:00am class has been cancelled. 


A. 5 sets:
Push press x 5
Rest 2:00 between sets

B. 5 rounds:
In 3:00
Run 300m
Max double-unders

Sunday, August 17, 2014

Monday 8/18/14

A.
Deadlift x 15 reps @ 2011
Rest 0:20
Handstand push-ups x max reps
Rest 2:00
Deadlift x 10 reps @ 2011
Rest 0:20
Handstand push-ups x max reps
Rest 2:00
Deadlift x 5 reps @ 2011
Rest 0:20
Handstand push-ups x max reps
Rest 2:00
B.
4 rounds for max reps:
AMRAP 2:00
10 box jumps (24"/20")
10 push press (115/75 lbs)
Rest 2 minutes between sets.

Thursday, August 14, 2014

Friday 8/15/14

In teams of two, with only one partner working at any time, complete:
100 wall ball shots
1200m relay run with medicine ball (in 200m increments)
100 burpees