Workout: Wednesday 12/15/2016

Level 1

Partner Workout
2500m Row * Partners switch every 250m’s
150 Med Ball Supine Chest Pass 20#/14# @ 20″ box
100 Box Jump Overs 20″ * One person works at a time.
100 Pull Ups * One person works at a time.
1 Mile Run * Done relay style. 200m’s per partner.
200 Med Ball Shoulder to Shoulder Press 20#/14#
200 Double Unders *Partner holds plank position on forearms.
Post time.

Level 2

5 – 10 – 15 – 20 Calories on Airdyne
2 – 4 – 6 – 8 Thrusters 135#/95#
* Goes like this: 5 calories + 2 Thrusters, 10 calories + 4 Thrusters, etc.
– Rest 5 minutes –
10 minutes to find 3RM Bench Press
– Rest 5 minutes –
3 Rounds
15 Double KB Snatches 2 @ 53# / 2 @ 35#
15 Hand Release Push Ups
Post time minus 10 minutes and load used for Bench Press.

Barbell Club

EMOM for 15 minutes
1 Power Clean + 1 Hang Power Clean + 1 Front Squat
+
Behind the Neck Seated Press 3,3,3,3,3
Good Mornings 3 X 10
post loads.

6 comments

  • Paul 15 Dec ’16

    5:15
    L1
    Rose / Paul 44:18 Rx
    Rob / Newman 43:23 Rx
    Carolyn / Barbara 44:06
    Michael / James 45:35 Rx

    Reply
  • Paul 15 Dec ’16

    9AM
    L1
    Tina/Jill 50:49
    Monica/Scotty 32:25
    Nico 38:44

    Reply
  • Teshina DeBoer 15 Dec ’16

    12pm
    L1
    Sam/Brian T. 40:56Rx
    Steven 56:36

    Reply
  • Tina 15 Dec ’16

    4PM
    L1
    Nicole/Tina H 46:05Rx
    Pat/Jimmy 41:18Rx
    Will/FreddyRx 44:15
    Chris B/Ira 43:32Rx
    Lauren/Sonya 48:18
    KK/Madison 44:04

    Reply
  • Paul 15 Dec ’16

    5PM
    L1
    Tyler B/Severen 55:53Rx
    Ryan/Tommy 41:58
    Mark/Nicole L 48:44
    Morgen 47:00

    Reply
  • Paul 15 Dec ’16

    6PM
    L1
    Tiffany/Shelly 46:21
    Brent/Gary 33:53Rx

    Reply

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