The following classes are canceled this week only. We sincerely apologize for any inconvenience.

Tuesday 0630; Wednesday 0630; Thursday 1200; Friday 0630, 0845

Conditioning:

Complete as many reps as possible in 4-minutes of:

10 High/lows

10 Alternating dumbbell snatches (50/35)

10 Calories rowed

 

…rest 3:00, then…

Complete as many reps as possible in 4-minutes of:

10 Wall-ball shots (20/14) @ (10/9′)

25-ft Handstand walking

10 Calories biked

 

…rest 3:00, then…

Complete as many reps as possible in 4-minutes of:

10 Burpees

10 Kettlebell swings (53/35)

10 Calories skied

 

For individual scores and total score

 

Strength:

Push Jerk ⇒ Split Jerk

Build to a successful heavy load through the two lift complex.

Connect the lifts. After push jerk is locked out, control the barbell down into a dip and immediately drive the barbell back up, receiving it in a split.

 

For max load

 

 

Post results and experiences to comments