Monthly Archives: September 2016

Friday – September 2, 2016

OPEN TEST (Cycle 3 day 1)
AMRAP 20
50 Wallballs
50 Double Unders
40 Box Jumps @ 24/20
40 Toes to Bar
30 Burpees
30 C2B Pull-ups
20 Power Cleans @145/100
20 Jerks @ 145/100
10 Power Snatch @145/100
10 Ring Muscle-Ups

BOOTCAMP
5 Rounds:
10 Calorie Bike
15 Goblet Squats
20 Push Ups


Use protection and CLIP your bar! 

Thursday – September 1, 2016

AM:
5:30 - Class
6:30 - Class
8:15 - Class
9:30 - Class ends at 10:30

PM:
3:30 - Class
4:30 - Class
5:30 & 6:30 - BARBELL CLUB ONLY (week 6)

Warm-up
Hip Series then..
2 Rounds:
Run 200m
10 Lunges
10 (Push-ups + 6 shoulder Taps)

ROMWOD : 20 Minutes

1. Track and Row
1 Round:
Row 2500m*
Run 1 Mile
rest 5 Mins
Run 1 Mile
Row 2500m*
Run 1 Mile

* When Rowing 2500m: every 2 Minutes sprint for 15 Seconds

BOOTCAMP
Bike 3km
Run 1 mile
Bike 2km
Run 800m
Bike 1km
Run 400m