Leah and Darlene
Workout:
With a partner, alternating rounds until each person has done 5 of:
25-calorie row
25 GHD sit-ups
25 kettlebell swings (72/53)
Open and Stable
Amy and Courtnay
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Workout
10 bench press every 2 minutes for 10 minutes @ 60%
10-minute AMRAP:
10 Back squats (225/135)
15 Ring dips
20 Double-unders
Focus
Brad
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Workout
10 minutes to find a 2-rep, tap-and-go power snatch
21-15-9
Bar muscle-ups
Box jumps (30/24)
Set Up
Dave
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Rest Day
Bar Muscle-up
Courtnay
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Workout
20-minute AMRAP:
200-m row
5 box jumps (40/30)
10 back squats (95/65)
*back squat increases by 20 lbs. each round
Pull + Punch
Lucas
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Workout
10 mins to find 1-rep-max snatch
–Rest 3 minutes–
9-7-5
Squat snatch (185/115)
Bar muscle-up
L-Sit
Kyle and Sarah
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Workout
Teams of 2, alternating rounds for 20 minutes:
3-6-9-12-15-18 …
For for calories
Hang cleans (115/75)
Smile
Rest Day
Happy New Year
Welcome to 2015!
10 am class only
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Workout
Three rounds for time of:
21 GHD sit ups
15 Push Press 135/95
9 Burpee
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Friday, Jan. 2: 8am, 10am, 12 pm, 3 pm and 5pm
New Year's Eve
Brad
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Workout:
Complete 1 power clean and jerk on the minute for as long as you are able, adding 10 pounds each minute, starting at 135/95
2k row, all out effort
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Holiday Schedule
Today: 8 and 10 am only, no Kids class
Thursday, Jan. 1: 10 am only
Friday, Jan. 2: 8 am, 10 am, 12 pm, 3pm and 5pm
