40 Rack Lunges (65/95)
10 Push-up + Renegade Row (30/40)
40 Swings (24/28kg)
30 Rack Lunges
8 Push-up + RR
20 Rack Lunges
6 Push-up + Renegade Row
Just a good laughread more
Resistance Sprints x 4 (yes, we’ll be inside).
AMRAP 20 minutes:
Bear Crawl 20m
5/each one-leg broad jump (broad jump with one foot, turn around on that same foot to jump the other direction. That’s one rep.
***Use a stall mat on the floor to jump exactly it’s width (4 ft). Use accuracy and coordination as your main focus. Put a chalk mark exactly where you want to land each time with one foot.
Next Up: Warrior Dash this Saturday!!!
Fierce Jeannie!read more
5 Rounds: (95/155)
9 Hang Power Cleans
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and three-year old son T.J.read more
There will be a series of accessory strength tasks to accomplish, as well.
C’mon. It’s only like an 8-minute hell. Get after it!
Next Up: Warrior Dash on the 26th
Kristina said she had to show her girls this….otherwise they wouldn’t believe her.read more
Accumulate 2 minutes of knee-up/l-sit holds on parallel bars
4 x Skin the Cat
8 x Wall Walks
*** Muscle up practice for those that can do dips on the rings***
Tabatas: Rest 2 minutes between couplets. Each couplet lasts 8 minutes.
Double Unders (single unders, sub)
10 x 100m Sprint
4 Rounds, rest 1 minute in between, running clock:
20 Swings 24/28kg
20 Ball Slams 14/20
20 Weighted Steps/Barbell, (20in: 75/105)
20 Ring Push-ups
Bear Complex: Compare to Tuesday May 3rd.
Complete 5 rounds. Each rounds consists of 7 COMPLEXES. Stick with the same bar weight through-out each round. However, once you get to the last round, try to get a PR even if it’s one or two complexes that you complete at the new weight.
A Complex is:
Power Clean (or Clean)
Push Press (from behind the head)
Back to floor
Most Obese States. Eeek!read more
High Box Jumping 4-4-4-4-4
Weighted Pull-ups 3-3-3-3-3
30 Walking Lunges (25/35lb)
25 GHD Sit-ups
10 Hang Power Snatches (63/95)
Rice Creek Dog Park outing on Wednesday at 7pm. Details and RSVP to the right column!
Turkish Get Ups
1-1-1-1-1 / each arm
4 x 10 (each arm) of one-armed swings
Calories on the rower
Overhead Walking Lunges (each leg)
Toes to Bar/K2E
Elbow stand-ups (each arm)
10 Rounds for time. Rest exactly 1 minute after each round. Running clock:
4 x 20yd shuttle run lengths
4 Power Cleans 100/155
4 Push Press with same bar
Scheduler is updated with the added 11:30am class for Thursday. Don’t forget, the lunch-hour class is canceled for Friday. Beth/Angela will be coaching through Saturday.
Next Up: Dog park walk at Rice Creek on Wednesday, July 13th at 7pm. Check out details in the right column!
Resistance Sprints! Gotta love ‘em.read more