Friday February 5 2016
Skill/ Bench Press Every Minute on the Minute for 7 Minutes 5 reps @ 70% Accessory Lift Pendley rows…. Bent Over Row, weight touches the floor each rep, stay in DL position 4 x 5 reps 3 Rounds, For Total Reps in 17 minutes 1 Minute Burpees 1 Minute Power Snatch (75/55 lbs) 1 […]
Thursday February 4 2016
TEENS CLASS DOING RENEGADE ROWS 15 minutes working on a weak skill…….lifts, gymasitcs etc. then 3 rounds for time of: 250-meter row 21 burpees 21 AbMat lean backs, engage core sit tall and lean back 400-meter run
Wednesday February 3 2016
STRETCH AND RELEASE CLASS TONIGHT AT 6:00PM……..THIS IS A PIC OF THE KIDS CLASS AGES 7-11 LEARNING HOW TO STRETCH Skill Box jumps AHAP 3 3 3 2 1 AMRAP 10 Minutes: – 8 DB Snatch (alternating) – 12 DB Goblet Squats – 15 Lateral Hops over Goblet AMRAP 10 Minutes: – 12 Overhead Squats […]
Monday February 1 2016
OPEN GYM TIMES ARE FOR LIFTING, STRETCHING, MISSED WODS, CARDIO. 10 Minutes to work up to a heavy Front Squat 5 Rounds for Time: – 15 KB Swings – 15 Push-ups, – 5 Front Squats 50-60% 1rm from above weight Beginners – scaled down work out 4 Rounds for Time: – 10 KB […]