"The Seven"

In honor of the men and women who have served and those who are currently serving our country we will be doing a "Hero" workout today.

"The Seven"

7 rounds for time

7 HSPU

7 Thrusters (135/95)

7 K2E

7 Deadlifts (245/165)

7 Burpees

7 KB Swings

7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

HAVE A GREAT MEMORIAL WEEKEND!!

Just a reminder that we DO NOT have class on Sunday or Monday Morning!! Classes resume as normal Monday Evening 5:30 and 6:30pm!

Power Cleans 3-3-3-2-2-1

10 Rounds:
10 Cleans 135#, 95#
10 Burpees

HSPU 4xBurnout
Weighted Push Ups 4x5

AMRAP in 10 Minutes:
10 KB Swings 66#, 44#
10 Push Ups
10 Wall Balls 20#, 14#

Deadlift 5-5-5-3-3-3

3 Rounds for time:
12 Hang Power Clean 95#, 135#
20 Box Jumps
200m Sand Bag Carry 35#, 50#

Tabata Intervals:

Squat Jumps
Body Rows
Push Ups
K2E

Restistance Runs-4
DB Overhead Press-4x15

OHS 3-3-3-2-2-1

21-15-9
KB Snatch 53#, 35#
Ab Mat Sit Ups
Ring Dips

3 Rounds:

800m run
30 Back Extension
30 Sit Ups
20 Wall Balls (20#, 14#)

Go HEAVY

5 x 5

Back Squat

5 x 5

Overhead Press

21 x 15 x 9

KB Swings

jump squats

K2E's

AMRAP in 20 min:

3 Turkish Get Ups
100 ft. Burpee Long Jumps
10 Pull Ups

6 Rounds:

15 Deadlifts (155#, 105#)
20 Ring Dips
25 Box Jumps

Step up and Be a Man...or Woman!!!

3 Rounds

30 DB step-ups (15/leg)

10 "man-makers"

30 sit-ups

15 wall-ball shots

800m RUN

-use the same DB's for step-ups and man-makers (35#M, 20#W)

-"Man-maker's": Holding DB's by side lower weights to the ground and thrust feet back into push-up position. Do 1 push-up, then row w/ each arm and do 1 more push-up. Next jump your feet in towards hands and do a squat clean and press (thruster or push-press is acceptable).

4 Rounds for Time:

400m run
30 KB Swings (35#,53#)
30 GhD/ Ab mat situps

10 Rounds:

12 L Pull Ups
50 ft Overhead Walking Lunges (45#, 25#)

6 Rounds:

10 Power Snatch (135#, 95#)
20 Burpees

5 Rounds (30 seconds on 30 seconds off):

C2B Pull Ups
SDHP
DB Push Press

NANCY

5 Rounds for time:
400m run
15 OHS (65#, 95#)

NANCY

5 Rounds for time:
400m run
15 OHS (65#, 95#)

You haven't seen the last of burpees this week!

AMRAP 20 min

200 m Row

10 Burpee Box Jumps

20 Ring Dips

10 SDHP (95/65)

20 Walking Lunges

5 Rounds of:

5 DB Deadlift
5 DB Hang Clean
5 DB Push Press
5 DB Squat
*rest as needed in between rounds, increasing the weight each round.

FUN!

5x5 Front Squats

5x5 OHP

For Time:

70 Bupees
60 Sit Ups
50 KB Swings
40 Pull Ups
30 HSPU

AMRAP in 20 min:

10 OHS (115#, 75#)
10 Sand bag burpee cleans (50#, 35#)
20 Back Extensions

For Time:

10 Snatch (145#, 95#)
20 C2B Pull Ups
30 Box Jumps (24",20")
40 Ball Slams (20#, 14#)
30 Box Jumps(24",20")
20 C2B Pull Ups
10 Snatch (145#, 95#)
(North Central Regional Workout Today)