Monday 02/17/14

Skill Work:

Rowing Drills

5 rounds for time of:

5 Burpees

5 DB Thrusters, 30% BW

5 KB Swings, 30% BW

5 Inverted Burpees

For the thrusters, each DB is 15% BW. For the swings, you can either use the same DBs you used for thrusters or use a single (albeit heavier) KB or DB with a 2-handed grip.

Check out a description and photos of the inverted burpee here.  

Compare to 09/29/11.

Finale: 3 sets of Pull-ups

Joanne getting stronger

Thursday 09/29/11

Front Squat
2 x 5, 1 x 5+


5 rounds for time of:
5 Burpees
5 DB Thrusters, 30% BW
5 KB Swings, 30% BW
5 Inverted Burpees

For the thrusters, each DB is 15% BW. For the swings, you can either use the same DBs you used for thrusters or use a single (albeit heavier) KB or DB with a 2-handed grip.

Check out a description and photos of the inverted burpee here. 


Finale:  Accumulate 2 minutes in a handstand or do 40 kick-ups.

Starting 'em young!

09/08/11

Wednesday 08/17/11 - class tonight!

Don't forget - we have a special Wednesday night class tonight due to the Taco Ride tomorrow night (Thursday)!  Wednesday's class is at 7:30 p.m. (just like our usual evening classes).


Bench Press
2 x 5, 1 x 5+


12 min AMRAP of:
5 Inverted Burpees
10 SDHP, 95#/65#
200m run


Finale: 3 options - pick one.

1. 5 muscle-ups
2. 10 ring pull-ups and 10 ring dips
3. 20 pull-ups and 20 dips/push-ups

Mobility Adventure - Day 10

Andy vs. Squat

08/11/11

Wednesday 09/01/10

Reminder: The evening class now starts at 6:30 p.m.


Back Squat
3-3-3-3-3

Compare to 07/22/10.


5 rounds for time of:
5 Burpees
5 DB Thrusters, 30% BW
5 KB Swings, 30% BW
5 Inverted Burpees

For the thrusters, each DB is 15% BW. For the swings, you can either use the same DBs you used for thrusters or use a single (albeit heavier) KB or DB with a 2-handed grip.

Check out a description and photos of the inverted burpee here.

Lori G. and Becky going hard at a barbell complex

08/23/10