Workout: Monday 12/28/2015

This week’s class schedule will be just like last week’s.  The last class on Thursday will be the noon class.  We will have a 9:00 a.m. class on New Year’s Day.  Start the New Year off right.

Level 1
3 Rounds
350m Row
10 Hang Power Clean and Jerk  115#/75#
10 Box Jumps  20″
10 Pull Ups
Rest 3 Minutes
3 Rounds
10 Overhead Squats  95#/65#
10 Hand Release Push Ups
10 Split Squat Jumps  (R+L=1)
10 GHD Sit Ups
Post time minus rest.

Level 2
E2MOM for 24 minutes
1st 2 minutes: 1 Rope Climb / 5 Burpees
2nd 2 minutes: 200m Run / 15 Russian KB Swings  70#/53#
3rd 2 minutes: 40 Double Unders / 5 Squat Snatches  115#/75#
Post Rx or couplets completed.

Barbell Club
EMOM for 15 minutes
1 Squat Snatch
+
EMOM for 10 minutes
1 Strict Muscle Up
Post load and Rx or not.

7 comments

  • Paul 28 Dec ’15

    5:15
    L1
    Rose 34:32 Rx
    Cathy 34:24 Rx
    Vince 26:33
    Nick 22:50 Rx
    Jeff M. 29:45
    Erica S. 31:54
    Mike S. 32:01
    Paul p28:07 Rx

    Reply
  • Teshina DeBoer 28 Dec ’15

    8am
    L1
    Tim S. 30:26Rx
    Ed A. 23:01Rx
    Erica B. 28:17Rx
    Briley 23:26Rx
    L2
    Claudia C
    Julia C
    Jeff S. Rx
    Essence Rx 70#/115#

    Reply
  • Teshina DeBoer 28 Dec ’15

    9am
    L1
    Andi 35:29Rx
    Tina 26:04Rx
    Madison 25:50 mod
    Kennedy 20:14 mod
    Darci 28:14
    Anthony F. 26:45
    Emily 21:35Rx
    Katie 27:00
    Luke 34:12Rx
    Kevin C. 34:21
    Sloane 20:35Rx
    Heather 23:00Rx
    Alex 19:01Rx
    Trapp 23:50Rx
    Maddie 29:50Rx
    BBC Briley 115#/C

    Reply
  • Teshina DeBoer 28 Dec ’15

    12pm
    L1
    Sean 21:35Rx
    Wendi 30:34Rx
    Sam 26:42Rx
    Court 32:14Rx
    Berenice 34:55
    Ray 34:28
    L2 Brad Rx

    Reply
  • Teshina DeBoer 28 Dec ’15

    4pm
    L1
    Pat 26:30Rx
    Joe B. 27:10Rx
    Chris B, 20:15Rx
    Jean 41:03Rx
    Riva 34:35
    Mike 32;00
    Ira 37:49Rx 115#
    Dave M. 20:10
    Robert 29:00
    Coral 31:46
    L2
    Lina Rx
    Anthony C
    Jimmy C

    Reply
  • Teshina DeBoer 28 Dec ’15

    5pm
    L1
    Alberto 33:30Rx
    Mark 35:40
    Jeria 30:00
    Summer 28:05
    Gaby 22:15
    Steve-O 20:55Rx 115#
    Susan 32:12Rx
    Lina 24;00Rx 75#
    L2
    Trapp Rx
    Luke C
    Newman C
    BBC Anthony 195# (squat clean)/Rx

    Reply
  • Teshina DeBoer 28 Dec ’15

    6pm
    L1
    Joe 26:05
    Brent 21:32Rx
    Clara 27:38
    Mike 30:30

    Reply

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