Saturday, 11-2-13

Strength/Skill – SDHP 5×5 TnG Three rounds for time of: Run 800 meters 50 Wall ball shots, 20/14

“Kettle Gone Bad” Three rounds of: KBS (Reps) Goblet Squat (Reps) KB Snatch Alt Arms (Reps) Alt. Pistols (Reps) Turkish Get-Ups alt arms (Reps) In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute…

Click on your pic!!! Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. “7-11” (WILL KEEP YOU REVIN) 7 Rounds: 11 Exercises 11 Reps each to be executed in 2 person teams 1- Burpees 2- Tuck Jumps 3- HSPU – buddy holds feet 4- Ring dips 5- Sit-ups 6-…

“Nasty Girls” 3 R.F.T. 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans 135/95

20 min A.M.R.A.P. 2 – G.2.O (80% of 1 RM) 4 – Front Squats (Same weight) 6 – C.2.B 8 – Broad jumps 200m Fast Jog

Strength/Skill – Snatch Pulls 3-3-3-3-3 60% Beginner 70% Int. 80% Adv. 15 Minute AMRAP 1 Wall climb 3 Inverted burpees 5 H.P. Snatches 95/65 7 Air Squats