Monday 6-30-2014

Handstand Challenge begins today!!!! This will be done different than the double unders. This time there are prizes to be won!! Details at the top of class.

We will be closed friday and saturday this week for the upcoming 4th of July holiday. 

Warm Up

then

8 Rounds For Time:

10 Burpees

15 Alt Jump Lunges

20 Double Unders

200m Run

Rest 1 Min

Cash Out:

Tabata Plank Holds (forearm)

Rest 1 min

Tabata Handstand Hold

Friday 6-27-2014

Reminder: No 6:30pm class on Fridays

Warm Up (100 Double Unders!!!!!)

then

(S) Speed Skater Squat 3×5 per leg

(M) Natural Leg Extension 3×5

(S) Bench Dip 3×10

(M) Single Arm Bent Cat 3x :20 per arm

then

12 Min AMRAP:

7 Med Ball Cleans 20/14

14 KB Swings 53/35

21 Double Unders

Cash Out:

Skill Practice. Work on a weakness or learn something new!!

Wednesday 6-25-2014

Warm Up (98 Double Unders)

then

(S) Planche Push Up 4×8

(M) Arm Circles 10 Forward/10 Reverse 4x

then

For time:

Walking Lunge 100 ft

50 Hand Release Push-ups

25 Wall Balls 20/14

75 Double Unders

25 Knees To Elbows

5 Rope Climbs 15 ft

50 Box Jumps 24/20  

25 Chest to Bar Pull Ups

*20 Min Time Cap

Cash Out:

4x :30 on/:30 off 

Superman Holds

50 Strict Abmat Sit Ups

Monday 6-23-2014

Warm Up (96 Double Unders)

then

(S) Side to Side Squat 4×5 per leg

(M) Twisting Squat 4×3

then

For Time:

750m Row

15 Pistols (L)

15 Pistols (R)

25 Sit Ups

12 Pistols (L)

12 Pistols (R)

25 Sit Ups

9 Pistols (L)

9 Pistols (R)

25 Sit Ups

750m Row

Cash Out:

Tabata Straddle Hollow Body Hold

3 x 10 Kipping Swings