Shake It Up

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7-31-2010 Team Workout from Games 2010 , Two rounds for time of: As a team, Run 400 meters together. Start box jumps when all members have finished the run. 15 Jumps over 24” Box (or step/crawl over) 15 Dumbbell squat cleans, 45/25 lb. 30 Double-unders or 100 single skips 15 Push-ups, hand must release from floor 15 GHD Sit-ups 30 … Read More

Christine Found A Jump Rope

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7-30-2010 Karaoke Wednesday (August 11) at Chopsticks 3, two weeks from now. Jess will be on break from school and is DYING to go again. Is that a good week for you? A. Deadlift: 12 x 1 @ 70% 1RM @ 21X1. One rep on the minute. + 3 rounds for time: 100 Double Unders 12 Deadlifts @ 55% 1RM … Read More

Man Eater

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7-29-2010 Make up the pressing if you missed it. “Lynne” A1. Bench press: 5 x amrap @ bwt; rest 2 min A2. Pullups: 5 x amrap; rest 2 min Scale appropriately to reps in. B. DB External rotations: 3 x 8-10 @ 3010; rest 60 sec (Instructor led) Mobility: 4 position prone scorpions; do 30 sec holds ea. side, then … Read More

Bring Shin Guards

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7-28-2010 A. Press: 12 x 1 @ 70% 1RM @ 20X0. One rep on the minute. B. Snatch: (beg. 8 x 2, rest 1 min) (Adv. 4 x 2, rest 3 min) C. Box Jumps for height: 5 min to establish a max. Mobility: Blade, instep, and heel walks – 50 steps each. Wall slides x10 regular, 10 forearms down. … Read More