Holiday Hours This Week

Today - Special noon class only, no open gym.

Dec 25 - Gym closed

Dec 26 - Evening classes only

Warmup

2X: Jump Rope x 150, 10 OH steps duck walk, Crab Walk Up and Back

All Classes

Hip Flexor Wall Stretch X 2:00 ea side
IT Band Box Stretch X 1:00 ea side

Advanced

For time:

  • 100 Jumping Jacks
  • 90 Box step ups
  • 80 High Knees (both legs is one rep)
  • 70 Flutter Kicks (both legs is one rep)
  • 60 Slam Ball (20/10)
  • 50 Squats
  • 40 Push Ball (20/14)
  • 30 Pushups
  • 20 Pullups
  • 10 Burpees

compare to 11/6/13

Intermediate

Cut all reps in 1/2

Barbell Club

Power Clean - 70% x 3 x 5
Power Jerk - 60% (of split jerk) x 3 x 5
Overhead Squat - 70% x 3 x 5

5 sets; no rest:

  • 5 1-arm KB swing/arm
  • 5 KB snatch
  • 5 1-arm KB overhead squat/arm

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