Workout: Tuesday 12/06/2016

The Reindeer Games are this Saturday December 10th at the Del Mar Fairgrounds. Please come out and join us and we cheer on our CFEC athletes: Milly, Heather, Zach, Tyler, Sean and Jeff W.

Level 1

45 Minute Time Cap

400M Run
50 Power Cleans 95/65#
30 Pull Ups
10 Burpee Box Jumps 20″
400M Run
50 Overhead Walking Lunges 45/35#
30 Toes to Bar
10 Burpee Box Jumps
400M Run
50 Wall Ball 20#@10’/14#@9′
30 Proper Push Ups
10 Burpee Box Jumps
400M Run

Extra Credit
3 Sets
:30 Weighted Plank Hold (Forearms)
15 Barbell Hip Thrusters (Variation of a hip bridge, upper back on bench)

Post time.

Level 2

20 Minute Time Cap
30-20-10 Reps of
Handstand Push Ups
Toes to Bar
Alternating Pistols
Ball Slams 25/20″
+
E3MOM for 15 Minutes
5 Push Press *AHAP
10 Weighted GHD Hip Extensions

Extra Credit
3 Sets
:30 Weighted Plank Hold (Forearms)
15 Barbell Hip Thrusters (Variation of a hip bridge, upper back on bench)

Post time and load.

Barbell Club

Find 10RM Back Squat, then do 2 sets of 10 reps @ 90%
+
6 Sets
120′ Sled Push 180/120#
100M Farmer’s Walk 2@70#/2@53#
*Every time you break on the farmer’s walk, 20 Burpee penalty

Post load for back squat.

7 comments

  • Paul 6 Dec ’16

    5:15
    L1
    Rose 32:10
    Carolyn 35:34
    Barbara 41:36 Rx
    Delilah 45:00
    Michael 39:57
    Chris F. 40:31 Rx
    James 43:06 Rx
    Rob 42:36 Rx
    Drew 38:14 Rx
    Will 44:26
    Paul 34:46 Rx
    L2
    Jennifer 162/75#
    Milly 81/125#
    Jake 15:09 Rx/185#

    Reply
  • Paul 6 Dec ’16

    8:00
    L1
    Tim S. 40:16 Rx
    Shannon 10 BBJ last rd.
    Serena 42:50 Rx
    Ed A. 37:43 Rx
    Travis 42:15
    Susan 43:49 Rx
    Briley 30:53 Rx EC
    April 9 PU’s
    Andi 30 PU’s

    Reply
  • Paul 6 Dec ’16

    9:00
    L1
    Sami 40:10 Rx
    Tina 39:21 Rx
    Amanda 40:31

    Reply
  • Teshina DeBoer 6 Dec ’16

    12pm
    L1
    Steven 30 T2B + 4BBJ
    Sonya -200M Run
    Wendi 41:27
    Brian T. 37:11Rx
    Sam 34:22Rx

    Reply
  • Paul 6 Dec ’16

    4PM
    L1
    Freddy 37:25Rx
    Lauren W 39:46
    Nicole 39:35
    Tina H 37:25Rx
    Christina G 41:24
    Dylan 41:25
    Lorriane 40:50
    Ira 21 wb
    Pat 38:05Rx
    Gaby 35:22
    L2
    Jimmy 19:45/95#
    Dave M 16:40/45#
    Lindsey 15:23Rx/ 0

    Reply
  • Paul 6 Dec ’16

    5:00
    L1
    Nicole L. 41:11
    Warren 33:51
    Chris B. 34:41 Rx
    Severen 43:02 Rx Teen
    Tyler B. 44:05 Rx Teen
    Elizabeth 200m last run
    Monica S. 35:38 Rx
    Summer 16 WB
    Jeria 5 BBJ last Rd.
    Cami 36:57
    Jean 18 Push Ups
    Carrie 37:42 Rx
    Lisa 35:06 Rx
    Kennedy 37:08
    L2
    Ryan 18:27 Rx/135#
    Dalton 131/165#
    Jeff W. 14:01 /155#
    Terry 12:46 Rx/145#
    Steve O. 15:10 Rx/155#

    Reply
  • Paul 6 Dec ’16

    6PM
    L1
    Andrea 34:29 Rx
    Sloane 29:45 Rx
    Gary 31:34 Rx
    Marisa 33:18 Rx
    L2
    Maddie 13:15 Rx/-

    Reply

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