Friday, 11-9-18
25 min to complete:
4×8 Banded hamstring curls
4×8 DB Front Raises (8 each arm)
4×12 sing leg weighted glute bridges (12 each leg)
4×8 Seated DB lat raises (8 each arm)
4 Plank Circles
“Karen”
150 Wallballs 20/14
*15 min Cap*
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Thursday, 4-28-16
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Strength: EMOM X 5 5 Strict Presses @ 72.5% of 1RM Avoid the standing bench press, meaning do not lean back. Brace, move your head back slightly, and press straight up. NO over arching. 10 rounds: 16 Box Jumps 12 Kettlebell swings (32/24kg) 9 Burpees to target
Monday, 11-26-18
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Christmas party is Dec.15th. $20.00 pp 12 min EMOM: Even: 6 Back Squats Odd: 3 Front Squats Barbell Loaded at 61% of 1RM FRONT SQUAT For Both Lifts For Time: 60/42 Calorie Row 50 Box Jump Overs 24/20 40 Toes to Bar 30 Power Snatches 135/95 *22 min Cap*
Saturday, 1/29/2011
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Warm – up: 100 Jumping Jacks (For Lalanne) 3rounds of 15 overhead squats 15 ring rows 15 sit-ups 10 push-ups (games style) Skill – Turkish get-ups W.O.D. 21-18-15-12-9 Power Snatch 95/55 Turkish get ups 1.5/1.0 Wall Balls 20 /14
Wednesday, 4/20/11
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Strength – Snatch/High Pull 3-3-3-3-3 W.O.D.- For Time: 25-20-15-10-5 Burpees Box Jumps T2B
Wedesday, 6-8-16
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Strength: Every 90 sec for 7 sets 3 Front Squats Sets 1-3 @ 65-75% Sets 4-7 @ 80-85% of 1RM 16 min AMRAP 30 Cal Row 20 Box Jump Overs 24/20 10 Push presses 135/95 5 M/U (scale 10 Pull ups and 10 Dips)
Monday, 2-9-15
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Strength: 2RM OHS 7min AMRAP 2,4,6,8,10…. Row for Cal Burpees rest 7MIN AMRAP 2,4,6,8,10…. Box Jumps KBS rest 7Min AMRAP 2,4,6,8,10…. Sit Ups D/U’s