Split Jerk

1-1-1-1-1-1-1

5 rounds for time:

5 Deadlifts (275#m, 185#f)
10 Burpees

We be Lunging!

100ft Walking Lunge (WL)

21 Pull-ups + 21 Box Jumps

WL

18 +18

WL

15 + 15

WL

12 + 12

WL

9 + 9

WL

6 + 6

WL

3 + 3

3 Rounds for time;

20 OHS (65#f,95#m)
4oom Farmers Carry (50#f,100#m)

Friday Fun Day!!

5 Rounds

(45 sec work, 15 sec rest)

Row

wall ball shots

burpees

KB swings

lateral shuffle

3x10/arm

Alternating DB press

Have a Great Weekend!

800m Run
15 Squat Clean and Jerk (155#m, 105#f)
800m Run

Back Ext 4x20
Ab Mat 4x20

5 rounds for time:

7 One Arm Deadlift (each arm, 135#m,85#f)
5 Turkish Get Ups (each arm)
30 Double Unders

5.4.3.2.1 Thruster

Weighted Pull Ups

6 rounds for time:

10 Power Cleans (135#m, 95#f)
20 Push Ups
30 Double Unders

5 Rounds of Max Reps:

Pull Ups
Body Weight Bench Press

Kelly

5 Rounds for time:
400m run
30 Wall Ball Shots
30 Box Jumps

Push Press 3x5

Weighted Push Up 5x10

STEPHEN

30-25-20-15-10-5
GHD Sit Ups
Back Extensions
Knees to Elbows
95# Stiff Leg Deadlift

3 Rounds for time:

25 Double Unders
20 L Pull Ups
15 Squat Cleans (95#m, 65#f)
400m run

KAREN

150 Wall Ball Shots for time

FRIDAY FUN:
1 burpee completed in minute 1
2 burpees completed in minute 2
3 burpees completed in minute 3
4 burpees completed in minute 4
*continue until you cannot complete the # of burpees in alloted minute

Bear Complex

7 Sets of the following sequence:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

touch down and go to your next Power Clean

*no dropping the bar

*5 rounds per set, rest as needed in between sets

5 Rounds

10 Front Squats
100 ft. Burpee Long Jump
20 C 2 B Pull Ups

ISABEL

30 snatches for time (135#m, 95#f)

AMRAP 20 minutes

15 Push Press (95#, 65#)

15 K2E

15 KB Swings

15 Box Jumps

Fun for Everyone x 2

200m row (sprint)

20 ball slams

100ft long jumps

skip back

20 sec rest

Just keep ROWING!!

5 Rounds:

1 minute max reps wall ball shots

1 minute max reps pull ups

400m run

rest

*you get 6 minutes total for each round

(rest the remainder of the time you have after the 400m run)

Happy Friday!

Let's Get Our Sweat On...

50 Double Unders

40 Walking Lunges

30 Sit-Ups

5 Burpees

50 DU's

30 WL's

20 Sit-Ups

5 Burpees

50 DU's

20 WL's

10 Sit-Ups

5 Burpees

50 DU's

Leslie was nice enough to help out with the weighted push-ups earlier in the week.

Have a Great Weekend :-)

HELEN

3 rounds for time:
400m run
21 KB swings
12 Pull ups

5x5

Hang Power Snatch
Weighted Pull Up

Weighted Push-Up

7 Rounds

10 Deadlifts (225#m, 165#)

20 Box Jumps

10 HSPU