9-30-2016
In Partners:
100 Wallballs
100 Push Press
100 Calorie Row
100 Bodyrows
200 KB Swings
While one partner is working, the other partner does 20 crunches.
9-29-2016
4 Rounds:
400m Run
100m Lungewalk
5/8 Pullups
9-27-2016
Boxing
9-26-2016
Bench Press 5×5
Romanian Deadlifts 5×5
EMOTM 10:00
10 Pushups
10 Airsquats
10 Situps
9-24-2016
400m Run
20 Burpees
400m Run
18 Burpees
400m Run
16 Burpees
400m Run
14 Burpees
400m Run
12 Burpees
400m Run
10 Burpees
400m Run
8 Burpees
400m Run
6 Burpees
400m Run
4 Burpees
400m Run
2 Burpees
40 minute cap
ATTENTION: There will be no class on Saturday. Normal classes resume on Monday.
9-23-2016
4:00 AMRAP each in teams of:
Bodyrows
KB Swings
Situps
Pushups
Burpees
9-22-2016
Back Squat 5×5
4 Rounds:
400m Run
10 Squat Jumps
5/8 Pullups
9-20-2016
Correctives
5×1 Snatch
5×1 Clean and Jerk
3×10 Good Mornings
paired with
3×10 GHR Situps
9-19-2016
5 Sets:
1 Clean + 5 Press
Partner Glute Ham Raise 3×10
AMRAP 10:00
20 KB Swings
10 Goblet Squats
10 Pushups