Yearly Archives: 2017

Row or Bike 4min - DOWN: bear crawl, inch worm, front lunge - BACK: high kick, butt kick, high knees

THEN, birthday challenge ROW or BIKE for time - 38cal girls / 52 cal guys

C&J

7x1

Birthday Cash Outs:
38 Brandy's "birthday" burpee box jumps
52 Kenny's kettle "birthday" bells

ON OWN when you arrive:
row or bike for 4 min
3rds
10 windmills (both arms)
10 air squats
- then -
as a GROUP:
form 3 lines
DOWN      /   BACK
Bear crawl    / High Kick
Inch worms  / Butt Kicks
Side lunges   / High Knees
Broad jumps

set up and run through each movment

100 ROW/BIKE
10 burpees

90 push ups
9 burpees

80 KB Swings 53/35, 44/26, 35/18
8 burpees

70 weighted alternate lunges 45/25, 25/15
7 burpees

60 weighted sit ups 45/25, 25/15
6 burpees

50 weighted tri extentions
5 burpees

60 K2E
6 burpees

70 Ball Slam
7 burpees

80 Wall Balls 20/14, 14/10

8 burpees

90 Box Jump 24/20, 20/12

9 burpees each

100 ROW/BIKE

10 burpees

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 10s hs hold, 5 push ups, 10 windills

3x5 lite warm up
3x3 for each prss at 60%, 70%, 80%
STRICT
PUSH
JERK

12 minute AMRAP: 12 DL, 9 Clean, 6 Hspu, 3 Rope Climb

tabata 4min 20/10 - hollow hold, extended plank (both sides), Push Ups

Row or Bike for 4 min:
then
DOWN / BACK
bear crawl / high kicks
spider man / high knees
side lunges / butt kicks
broad jumps / line up red linered line:
3 rounds:
5 air squats
5 squat jumps
5 down dog push up

10x50%
8x55%
6x60%
2x4x70%
3x2x80%

15-9-6
Curtis Press Rx 135/95, 115/75, mRx 95/65, 75/45
Burpee Bar Jump Over
Bike (optional Row but add 3 calories)

3rds:
25 DUs / 75 singles
25 weighted sit-ups 45/25, 25/15