We are taking a break until further notice.

Thank you,

Mick

Two classes today

5:00

6:00

Murphy

1 mile run
100 pull-ups
200 sit-ups
300 squats
1 mile run

One class at 5:30 please!

This workout is done in teams of two athletes.  As a team you will complete the workout.  Only one team member will be working at one time while the other recovers.

The Filthy Fifty – Super-Charged

For time:

50 Box jump, 24 inch box (20)
50 pull-ups
50 Kettlebell swings, 24 kg (16 kg)
50  Push-ups
50 Knees to elbows
50 Push press, 75# (55#)
500 m row
50 Wall ball shots, 20# (14#)
50 Burpees
50 Jumping Squats
50 Ring Dips
50 Weighted Lunge 1=1  45# (25#)

I have to work tonight so Alex will coach one class tonight at 5:30

Boys of Summer

“NUTTS”

10 Handstand Push-Ups
15 Deadlifts 250#/185#
25 box jumps
50 Pull-Ups
100 Wallballs
200 Double Unders
350 Meter Run w/45lb

One class today at 5:30

6 rounds for time of:
10 thrusters, 95 lbs (65 lbs) (medicine balls for newbies)
10 burpee box-jumps
10 knees-to-elbows
10 Games push-ups
10 jumping lunges (2=1)

Teams of three or four.   The catch is that you must have one teammate rowing (for teams of three) and one teammate doing speed jumps (for teams of four) the entire round.  The next round can not start until everyone is ready (i.e., the rower is strapped in, the jumper has a rope).  The other two teammate(s) will work together to complete the exercises.  The exercises need to be done in order and all reps of that exercise must be completed before moving on to the next exercise.  The teammates will cycle through so that each one has rowed at least one round and speed-jumped at least one round (for teams of 4).

Two classes 5 and 6

Boys of Summer

“Hansen”

Five Rounds for Time – Please note that 5 rounds is the “official” workout. Prescribed for “our” gym is just 3 rounds.  You are welcome to do 5 rounds if like, but only 3 rounds is considered Rx.

30 kettlebell swings  24#/20#
30 burpees
30 sit-ups

One Class at 5:30

Deck of Cards

hearts = wall balls
diamonds = box jumpsspades = weighted lunges (2=1)
clubs = pull-ups (CTB if you can)

joker = 5 body blasters

Two classes: One at 5 and 6

5 rounds for time of:
10 thrusters, 95 lbs (65 lbs) (medicine balls for newbies)
10 burpee box-jumps
10 knees-to-elbows
10 Games push-ups
10 jumping lunges (2=1)

One class at 5:30

This workout is done in teams of two (or three) athletes.

For time:

2000 meter run (approx. 6 times around block)
200 double unders
60 box jumps, 24″ box (20″ box)
60 knees to elbows
60 wall balls, 20 lbs (14 lbs)
60 kettlebell swings 24 kg (16 kg)

ATTENTION – ONLY ONE CLASS AT 5:30

ALEX’s CHOICE