Monday 12-1-14

10-9-8-7-6-5-4-3-2-1
Push Jerk (205#/105#)
2-4-6-8-10-12-14-16-18-20
Box Jump (24"/20")

Saturday 11-29-14

Modified Thanksgiving week schedule!!!!!!!
Saturday 11-29-14 9AM Class Only *** No Open Gym****

run 5k

Friday 11-28-14

Modified Thanksgiving week schedule!!!!!!!
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****


5 Rounds
10 Unbroken DL (275#/185#)
50 DU's (2:1 singles)

Thursday 11-27-14

Modified Thanksgiving week schedule!!!!!!!
Thursday 11-27-14 (Thanksgiving Day) 9AM Class ONLY
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****

"Barbara"

5 Rounds

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

Rest 3 min

Wednesday 11-26-14

Modified Thanksgiving week schedule!!!!!!!
Wednesday 11-26-14 5:30am - 8:30am & noon only
Thursday 11-27-14 (Thanksgiving Day) 9AM Class ONLY
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****


FOR TIME:

100 Shoulder to Over Head (75#/55#)

Run 1 Mile (5 laps)

Tuesday 11-25-14

Modified Thanksgiving week schedule!!!!!!!
Thursday 11-27-14 (Thanksgiving Day) 9AM Class ONLY
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****

9-7-5
Unbroken Squat Clean (135#/95#)
Bar MU

Monday 11-24-14

Modified Thanksgiving week schedule!!!!!!!
Thursday 11-27-14 (Thanksgiving Day) 9AM Class ONLY
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****

Team of 2
4 - 200 m sprints (tag partner, 2 each)
50 alternating push press (95#/65#)
* pause at top of push press.
60 alternating box jumps (24"/20")
70 alternating DL (95#/65#)
* pause at top of Dl
80 alternating push ups
* pause at top of push ups
90 alternating jumping pull ups
100 alternating lunges