Sunday, January 19, 2014
Strength
Squat
Conditioning
For total time:
25 Wall ball (20#/14#)
Rest 2:1
15 Wall ball (20#/14#)
Rest 2:1
50 Burpees
15 Wall ball (20#/14#)
Rest 2:1
25 Wall ball (20#/14#)
Saturday, January 18, 2014
There is no 1:45 class today.
Good luck to all of our Masters!
3 Rounds for time of:
Run 400m
20 Pull ups
20 Overhead squats (95#/65#)
Thursday, January 16, 2014
Wednesday, January 15, 2014
Strength
Squat
Conditioning
With a 10 minute clock –
4 Rounds of:
10 Shoulder to overhead (135#/95#)
20 Toes to bar
50 Double unders
-THEN-
As many lateral bar hop burpees as possible in the time remaining.
Tuesday, January 14, 2014
Three rounds of:
Wall-ball (20#/14#), 10 ft target (Reps)
Sumo deadlift high-pull (75#/55#) (Reps)
Box Jump, 20″ box (Reps)
Push-press (75#/55#) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Sunday, January 12, 2014
Strength
Squat
Conditioning
For total time:
21 Squat cleans (135#/95#)
21 Ring dips
Rest 2 minutes
15 Squat cleans (135#/95#)
15 Ring dips
Rest 2 minutes
9 Squat cleans (135#/95#)
9 Ring dips
Saturday, January 11, 2014
For time:
Run 800m
40 Burpee box jumps (24″/20″)
Run 400m
40 Push press (115#/75#)
Run 800m
