Workout: Monday 12/21/2015

Schedule for Thursday 12/24: Last Class at noon
Closed Christmas Day

Level 1
E3MOM for 15 Minutes
8 Back Squats *AHAP
10 GHD Sit Ups
+
AMRAP in 12 Minutes
5 Pull Ups
10 Push Ups
15 Wall Ball 20#@10’/14#@9′
Post load and total number of reps.

Level 2
AMRAP in 7 Minutes
5 Front Squats 185/125#
5 Chest to Bar Pull Ups
Rest 3 Minutes
AMRAP in 7 Minutes
5 Deadlifts 275/185#
100M Sprint
5 Box Jump Overs 24/20″
Rest 3 Minutes
AMRAP in 7 Minutes
1 Low Sled Push 90#
250M Row
Post rounds plus reps.

Barbell Club
EMOM for 20 Minutes: 1 Clean and Jerk
1st 10 Minutes: Find daily 1RM
2nd 10 Minutes: Decrease to 80% and slowly build back up
+
E3MOM for 15 Minutes
5 Pause Front Squats (3 Seconds at Bottom)
5 Strict HSPU
Post loads.

7 comments

  • Paul 21 Dec ’15

    5:15
    L1
    Rose 90#/90 Rx
    Carolyn 85#/120
    Erika 115#/121 Rx
    Barbara 105#/153Rx
    Erica S. 95#/127
    Michael 95#/155
    Jeff M. 190#/140
    Rob 165#/173 Rx
    Mike S. 145#/120
    Chris F. 165#/155 Rx
    Paul 135#/196 Rx
    L2
    Jake 4+5/3+7/3+1 Rx all
    Trapp 4/3/3+Row Rx all
    Newman 5/5+6/3+ 190m Rx all

    Reply
  • Teshina DeBoer 21 Dec ’15

    8am
    L1
    Tim S. 185#/155Rx
    Tiffany 85#/115Rx
    Dave M. 245#/210Rx
    Walt 155#/177Rx
    John F. 165#/125
    Coral 15#/125
    L2
    Jeff S. 6/4+2/3+35M Rx all
    Alex 7+1/5+5/3+73M Rx all
    Briley 6/5+2/3 Rx all

    Reply
  • Teshina DeBoer 21 Dec ’15

    9am
    L1
    Monica 115/210Rx
    Erica B. 140#/119Rx
    Andi 90#/92Rx
    Tina 125#/150Rx
    Felica 85#/129Rx
    Jill 85#/135
    Amanda 115#/150
    Briley 145#/–
    Jeff S. 275#/210Rx
    Alex 265#/219Rx
    L2
    Gary 5/4+3/3+185MRx
    Heather 5+8/5+4/3 Rx all
    Tyler 8+3/4+2/3+sled Rx all
    Sean 6/4+5/3+25M Rx all

    Reply
  • Teshina DeBoer 21 Dec ’15

    12pm
    L1
    Mike 145#/120
    Adam 165#/125Rx
    Carrie J. 55#/105Rx
    Natalie 25#/125
    Ray 115#/135Rx
    Sam 145#/185Rx
    Christina 90#/150Rx
    L2
    Brad 6/3+100M/4 Rx all
    Diana 5/4+5/3 Rx all
    Andrea 5/4+5/2+190MRx

    Reply
  • Teshina DeBoer 21 Dec ’15

    4pm
    L1
    Terry 195#/210Rx
    Carrie M. 135#/170Rx
    Cami 105#PR/150
    Mark 145#/131Rx
    Aileen 125#/155Rx
    Wendi 145#/113Rx
    Jimmy 135#/191Rx
    Pat 195#/168Rx
    L2
    Kenny 7+1/4+1/3 Rx all
    Lina 5+6/2+5/3 Rx all
    Chris B. 6/4+5/4 Rx all
    Shane 4/3+5/3+sled Rx
    Essence 4Rx/4+5@155#/2+sled Rx

    Reply
  • Teshina DeBoer 21 Dec ’15

    5pm
    L1
    Kevin C. 145#/120
    Summer 75#/125
    Trapp 135#/272Rx
    Sami 95#/152Rx
    L2
    Steve-O 7+1/4+5/3+sled Rx all
    Anthony 5+7/4+5/3+sled Rx all

    Reply
  • Teshina DeBoer 21 Dec ’15

    6pm
    L1
    Gaby 105#/150
    L2
    Brent 4/4+90M/3+sled Rx all
    Julia 4+8/3+50MRx/2+row+1/2sled Rx
    Milly 3+1/5+40M/2+230M Rx all

    Reply

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