5 Rounds for time:
400m run
20 Med-Ball Cleans
10 Burpees
For the cleans men use up to 20# and women up to 12#.
5 Rounds for time:
400m run
20 Med-Ball Cleans
10 Burpees
For the cleans men use up to 20# and women up to 12#.
4x
60s- Sled Drag Forward; 60s rest
60s- Sled Drag Backward; 60s rest
60s- 20m Shuttle Run; 60s rest
60s- Max Rep Situps; 60s rest
b/t rounds 2&3 take 10 mins to practice handstands
all stations should be at about 90% effort for the whole minute, adjust wt. on sled so that you can maintain a good pace for whole min without stopping.
AMRAP in 20 mins:
5 Body Rows
10 Pushups
15 Squats
For the body rows we will be using the yellow bars, focus on getting your chest up to your hands. Squats are just bodyweight, so make 'em perfect and quick!
AMRAP in 20mins:
20 KB Swings
20 Burpees
200m Run
For the KBS men use 24kg and women use 16kg, 200m is approx. from the stage to the garbage can at the soccer pitch & back.
A. Side Planks; AMSAP in 90s per side x 3 sets; 30s rest b/t sides.
B. 30s work : 30s rest x 4 rounds:
- KB SumoDL High Pull
- Mountain Climbers
- Duffle Bag Zercher Squat
- 10m Shuttle Run
B/t rounds 2 & 3 take a full 4:00 rest.
BootCamp classes are all a go at 5:30 as usual.
Group S&C Classes:
Monday: 6:30pm
Tuesday: 8:30am
Wednesday: 6:30pm
Thursday: 8:30am
Friday: 5:30pm- mix class
You will notice that there are no 6am classes this week, this will be consistent next week too- sorry for this inconvenience to those that use this class time.
In teams of 2:
"I go you go" for all movements
A. 10-9-8-7-6-5-4-3-2-1 rep rounds of: Sandbag Clean
B. 10-9-8-7-6-5-4-3-2-1 rep rounds of: Sandbag Zercher Squat
C. AMRAP in 10 mins: Sandbag Shuttle 75m (one partner carries one length and then other partner carries back- walk with your partner to encourage and also be at the right side to start again.
For the "I go you go" you will simply alternate with your parter for the rx'd reps.
5 x
30s- Backwards Sled Row
60s- Backwards Sled Drag
60s- Forward Sled Drag
2:30 rest
For wt. men use up to 135# on sled and women up to 90# on sled- wt. stays the same for all movements.
21 Burpees
50m Walking Lunges
150m Run
15 Burpees
50m Walking Lunges
150m Run
9 Burpees
50m Walking Lunges
150m Run
For time.
8x
35s Hill Run
2:25 walk down/rest
b/t rounds 4&5 spend 10 mins practicing the One Arm KB Snatch- sets of 3-5 per side.
From the path intersection below the ball diamonds this should get you up onto the flat area running toward the hut on the hill- dig through the hill climb and try to accelerate as you reach the flat area.
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