A.
10 pass throughs
10 second HS hold
3 rounds


B.
Overhead squat
8-5-3-2-2


C.
over the bar facing burpee
overhead squat (light)
C2B pull-up
21-15-9


D.
LAX ball shoulder

Jess and Cory – rain or shine

Open Gym

Roger – this guy is an athlete plan and simple.  He played football on Sundays for quite a few years.  He’s got a few ding’s, but I’ve never heard him say, “I’m too old, too big, too tired, been there done that”.  Roger doesn’t make excuses, he just comes in and works hard.  And he’s in very good shape.

(Playing football on Friday Night = high school, on Saturday = college, Sunday = NFL)

 

A.
“Fight Gone Bad” 
wall ball
SDHP 75/55
Box Jump 20
Row
push press
1 minute at each station, 1 minute rest after each round
*3 rounds*


B.
LAX ball pec, shoulder, and lat
Notes: use walk through as warm-up

Jess – having fun

A.
1 min each side- toes on plate- heels on floor- press knee forward
1 min each side hip opener


B.
200m Run
15 Front Squats- light (unbroken 1st round, weight from floor)
200m Run
15 back squats
*2 rounds*


C.
Pause Front Squat 6 x 2
3 second pause


D.
Repeat A

Amy

A.
8 Barbell curls (yea…curls)
8 calorie row
8 ground to overhead with plate
*3 rounds, not for time*


B.
Hang Power Snatch 3-3-3-3


C.
2 rounds – each rounds time scored separate
25 pull-ups
25 calorie row
25 HSPU
5 minute rest

Blasphemy!

A.
1 clean + 2 jerks – build to heavy complex


B.
Air squat
50-40-30-20-10
Pushup
25-20-15-10-5
Power clean (heavy)
5-4-3-2-1


C.
2 rounds
1 min banded bully + bottom of squat 1 min

Muscles and phones

A.
400m Indian Run with med ball- whole class


B.
Run 400m X 4*score each run*
about 2 minute recovery between


C.
10min EMOM
Even- Plank hold 45 sec.
Odd- 25 Russian twist with medball

Barb getting up the rope

A.

Bent over barbell row 5-5-5-5

B.
21-15-9
DB Snatches (50/35)
Burpee
1 rope climb after the last set of 9 burpees
18-12-6
DB Push Press
Wall ball
2 rope climbs after last set of wall ball
15-9-3
DB Front Squat
C2B
3 rope climbs after last set of C2B
*for time


C. Overhead band distraction

Amanda

 

Partner Workout…Synchronized
A.
4 Rounds of
21 KBS, Synchronized (lock out together at top)
21 Box Jumps, Synchronized (stand up on box at same time)
21 KB Lunge Steps, Synchronized (knee on ground at same time)


B.
Choose ONE of the following, depending on what sounds better that day:
Front Squat
3-3-3-3-3

OR
Split Jerk
2-2-2-2-2

Claudia and Greg