Group Workout

Great crowd of early birds after a long holiday weekend! Little shoulder warm up, story time of hopscotch injuries from Dave C and some footwork drills to start the day.

7 min AMRAP
5 ring rows
5 ring dips
5 ball slams
5 toes to bar

3*3 high hang cleans

5 *1 back squats

Great looking back squats all the way around today. Nice and solid…very well done. Be conscience of hitting that full depth each time.

“Team Running Fran” – in teams of three with one person working at a time do:

21 Thrusters each then
21 Pull Ups each then
Run 400m
15 Thrusters each then
15 Pull Ups each then
Run 400m
9 Thrusters each then
9 Pull Ups each then
Run 400m

Teams could break up the reps for each exercise however they wanted but each person had to complete their reps before the team could move on to the next exercise.

Christie, Lauren, Heather, Jessica, Collette from Fundamentals did great in their first workout with the regular class. Awesome to have you girls there.

Mike

An old favorite reared its head today, albeit a tad modified with burpees instead of max calorie row…

Fight Gone Burpee

3 rounds 1 min each max reps

Burpees
Wall balls 20/14 to 10′
Sumo deadlift high pulls 75/55#
Box jumps 20″
Push press 75/55#
Rest

Score is total number of reps.

730 class
Robert 204
Dave M 236
Karen 226
Charlotte 211
Greg An 312 25# ball!
MLK 302
Shauna 279
Angela 180
Marshall 287
Sheri 251
Erick 215
Taylor 210
Charla 259

Part A)
8 Rds OTM
3 Power Snatch
Increasing in Weight 3x as long bar speed good

Part B)
15-12-9
Pull-ups
HSPU

Part A)
Front Squat
10 sets of 2 @ 55%

Part B)
10 Min AMRAP
10 Deadlift
10 box jump
10 toes to bar

Part A)

OTM for 12 min

1 Clean from the High Hang

1 Clean from the Hang

1 Clean from the floor

(Squat Clean at least 1 per rd)

Part B)

OTM for 7 min

5 Med Ball Cleans

5 Push Press

-if after 3 rds finishing under 40 sec move up to 6/6

-if after 5 rds finishing under 40 sec move up to 7/7

Tuesday fun day. A petite warmup of squats, sit-ups and push-ups. A 3 parter today.

4 rounds
5 single arm kb swing
5 pistols
Yes…per arm and per leg.

6*3 hang power snatch

All about the speed through the middle on these today. Solid lockout and landing.

3*3 back squats @ 85%