Monthly Archives: July 2016

Guest Coach Jess B special...

A1:
For Time
100 wall balls
100 box jumps
100 burpees
100 calorie row

A2:
AMRAP
5 Power Cleans
4 Front Squats
3 Push Press
2 Back Squats
1 Lap 400 m

A2 must complete 1 full round before switching from AMRAP to Chipper
SCORE = total time for chipper + AMRAP

A1: Static Handstand hold

A2: Wall Sit
4 rounds each with 20 seconds rest between rounds

HAPPY BIRTHDASY JESS!

Jess Cemeli's Bday CASH OUT
- Jess has to do 34 pull ups for time

OPTIONAL:
- Any member who wants to help celebrate with Jess should do 34 as well!

2 rounds
5 cal bike
200 m run
then get mobile

3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

5 min
Stretch

2 rounds
row 1min
5 hrpu
5 superman
5 stationary inch worms

after completing 2 rds focus a few minutes on mobility

50 x 5
60 x 5
70 x 3
75 x 2
80 x 1
80 x 1+

record 80 x 1+

10 - 1 KB Swing 53/35, 44/26, 35/18
1 - 10 Box Jump 24/20, 20/12

50 k2e

2 rds
200 m run
5 inch worms
2 board jumps
5 air squat jumps

* mobility moves*

Flat Bench
50 x 5
60 x 5
70 x3
75 x3
80 x 1
90 x 1+
50 x max reps in 1 minute (close grip)
- record last 90% +1 lift

5 HSPU
5 Clean and Press 135/95, 115/75, 95/65, 85/55, 75/45
5 Burpee Bar Jump Over
5 CTB pull ups

25 dbl unders
25 k2e crunches
25 close grip push ups