We are Raising the Bar and Lifting the Spirit
2X
10 Lateral lunges
5 Strict K2E
AMRAP 9:
10 Burpees
10 V-ups
10 Plank outs
10 Reach through(10/10)
10 Seated leg lifts
5 Rounds:
100m Dball run 100/70
4 Rope climbs
30 Single unders forwards
30 Single unders backwards
30 High knees(Single unders with High knees)
15 Single unders left foot
15 Single unders right foot
30 Double unders(15 Attempts)
2X
:30 Chest opener
10 Glute get ups(5/5)
10 Razor curls
-Then-
BB warm up with coach
For time:
50 Double unders
10 Squat snatches 95/65
50 Double unders
8 Squat snatches 115/80
50 Double unders
6 Squat snatches 135/95
50 Double unders
4 Squat snatches 155/105
50 Double unders
2 Squat snatches 185/125
3X
10 Squats with hip circle
10 Side steps to the left
10 Side steps to the right
3X
2 Skin the cats
10 Air planes(5/5)
10 Pistols off box(Wooden)
For time:
21 Front squats 135/95
21 KBS 70/53
400m Run
15 Front squats 135/95
15 KBS 70/53
400m Run
9 Front squats 135/95
9 KBS 70/53
400m Run
:11 New Rig is Operational / :23 Olympic Platform Transition / :43 HYDRATION!!! / 1:49 Electrolytes and Urine Color / 2:32 Volumate the Cells / 2:40 Meet a Member (Stephen) / 4:19 Open to Suggestions / 4:35 Shout-Outs (Frank – 4:40 and Jodi – 5:25) / 6:46 Weekly Programming with Antoinette (Monday Skin the Cat – 7:30; Tuesday Squat Snatch – 8:18 ; Wednesday Strict Knee to Elbow – 9:06 ; Thursday Reverse Lunge – 9:28 ; Friday D-Ball Burpee – 10:02)
Good Luck & #keepmoving
For Time:
10 Burpees
25 Pushups
10 Burpees
25 Pushups
50 Lunges
10 Burpee
25 Pushups
50 Lunge
100 Sit-ups
10 Burpees
25 Pushups
50 Lunge
100 Sit-ups
150 Air Squat
Teams of 2:
2 rounds
5 Minutes
Run 400m
Then
Max HSPU
Rest 1 minute
5 Minutes
150 DU
Max Dballs (100/70)
Rest 1 Minute
*Count the total number of HSPU and DBalls
**Two weeks until beach season
2X
10/7 Cal bike
10 Lateral lunges
10 Pushups
3X
2 Skin the cats
10 Air planes(5/5)
10 Pistols off box(Wooden)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
