Month: October 2012

We still don’t have power in our building but we will be holding classes @ 12:30,1:30,2:30 and 3:30.

Please Check Facebook to see if we will be open and times of classes for Tuesday 10-30-12

Gym Closed

Warm Up–

Double Unders

10 OHS

Shoulder Mobility

Dynamic Stretches

Strength–

Push Press

3-3-3-3-3

Conditioning–

12 min AMRAP

10 Clean + Jerk (135#/95#)

10 Pull Up

10 Sit Ups (unanchored)

Warm Up–

400m Run

10 OHS

Dynamic Stretches

Shoulder Mobility

Skill–

 Weekly Challenge

Conditioning–

3 Rounds

30 Box Jumps

30 Wall Balls

30 Burpees

Warm Up–

Jumping Jacks

Mountain climbers

Shoulder Mobility

Dynamic Stretches

Strength–

Ring Dips

3 Set of 15

Conditioning–

4 Rounds

10 Deadlift (225#/155#)

5 HSPU

Warm Up–

500m Row

10 OHS

Dynamic Stretches

Shoulder Mobility

Strength–

Bench Press

Find 1 RM

Conditioning–

6 Min AMRAP Each

Row (Cals)

Run (Meters)

Double Unders (Reps)

Warm Up–

Run 400m

10 OHS

Dynamic Stretches

Shoulder Mobility

Skill–

TGU

Conditioning–

400m Run

21 Thrusters (95/65)

21 KB Swing (35/53)

400m Run

15 Thrusters

15 KB Swing

400m Run

9 Thrusters

9 KB Swing

400m Run

Warm Up–

Double Unders

Shoulder Mobility

Dynamic Stretches

Strength–

Front Squat

6-6-3-3-1-1-1

Conditioning–

6 min AMRAP

Med Ball Clean

into

Wall Balls

then

6 min AMRAP

20 Double Unders

8 Push Ups

Warm Up–

500m Row

10 OHS

Shoulder Mobility

Dynamic Stretches

Skill–

Handstand Practice

Conditioning–

1000m Row

5 Rounds

20 Box Jumps

10 TTB