Workout: Wednesday 11/30/2016

Level 1

3 Rounds
20 Wall Ball 20# @ 10’/14# @ 9′
20 SDLHP 75#/55#
20 Toes to Bar
20 Push Press
20 Box Jumps 20″
20 Overhead Squats
Post time.

Level 2

E2MOM for 30 minutes
1st 2 minutes: 30 Double Unders w/ Zeus / 10 Power Cleans 175#/120#
2nd 2 minutes: 200m Run / 1 Rope Climb
3rd 2 minutes: 10 Calories on Airdyne / 30 Air Squats
Post Rx or cycles completed.

Barbell Club

5 Sets
1. 5 Front Squats *AHAP
2. 10 Stiff Legged Deadlifts *AHAP
3. 10 Back Rack Bulgarian Split Squats per leg
4. 10 DB Single Leg Calf Raises
Post load used for each exercise.

7 comments

  • Paul 30 Nov ’16

    5:15
    L1
    Mike D. 35:30
    James 37:02
    Tracy 33:06 Rx
    Michael 25:44
    Barbara 30:43 Rx
    Rob 38:27 Rx
    Drew 32:34 Rx

    Reply
  • Teshina DeBoer 30 Nov ’16

    8am
    L1
    Tim S. 30:00Rx
    Stroup 29:05Rx
    Andi 38:41 mod

    Reply
  • Teshina DeBoer 30 Nov ’16

    9am
    L1
    Tina 37:00
    Sami 38:27
    Jill 36:59
    Jennifer 39:30
    Amanda 34:35 mod

    Reply
  • Teshina DeBoer 30 Nov ’16

    12pm
    L1
    Ray 29:48 2rds
    Berenice 25:00
    Court 29:52Rx
    Sam 30:53Rx
    Briley 25:11Rx
    Steven 38:00

    Reply
  • Teshina DeBoer 30 Nov ’16

    4pm
    L1
    Nicole L. 29:54
    Lisa M. 26:18
    Blake 29:04Rx 24″
    Lisa 25:22Rx
    Pat 32:48Rx
    Chris B. 24:42Rx
    L2
    Paul 8
    Ira C
    JoJo Rx
    Tyler Rx

    Reply
  • Teshina DeBoer 30 Nov ’16

    5pm
    L1
    Tommy 36:52
    Elizabeth 34:57Rx
    Cami 26:40
    Warren 31:39 mod
    Mark 42:02
    Morgen 19:33 2rds
    Kennedy 28:27
    Maddie 31:07Rx
    L2
    Jeff W. Rx
    Heather Rx
    Milly 10

    Reply
  • Teshina DeBoer 30 Nov ’16

    6pm
    L1
    Monica S. 26:00 2rds
    Dalton 21:00Rx
    Mike 28:59
    Gaby 27:58
    Marisa 27:26
    Joe 32:26
    L2
    Brent Rx
    Gary 12@135#

    Reply

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