Monthly Archives: November 2010

Wednesday, December 1, 2010

Strength: OH squats 5 x 3 Met Con: “Double Dutch” 5 rounds: 200m run 80 ft. OH lunge steps (45#/25#) 25 double unders After Party: 75 med ball or Russian twists (each side = 1)

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Tuesday, November 30, 2010

Skill: 3 rounds – :30 hs hold, 3 hspu Met Con: “Jackie” 1,000m row 50 thrusters (45#) 30 pull ups After Party: 75 sit ups

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Monday, November 29, 2010

“Dumbbell Tabata Holiday” Rx 35#/25# – 8 rounds: 20 sec. on, 10 sec. rest – 1:00 rest between rounds Score = least # of reps in any of the 8 rounds DB swings DB push ups DB weighted squats DB … Continue reading

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Sunday, Nov. 28, 2010

OPEN GYM 9:00am – 11:00am

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Saturday, November 27, 2010

“FraHelAnnie” 400m run 40 du, 40 sit ups 15 kb swings (53#/35#) 15 thrusters (95#/65#) 15 pull ups 400m run 30 du, 30 sit ups 9 kb swings 9 thrusters 9 pull ups 400m run 20 du, 20 sit ups

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FRIDAY, NOVEMBER 26, 2010 – only class @ 9:30am

“Sampler Platter” 20 second handstand hold 20 OH squats (75#/55#) 20 box jumps (24″20″) 20 pull ups 20 tire flips 20 jumping squats 20 renegade rows (30#/25#) 20 t2b 20 lateral stick jumps 20 med ball twists (20#/14#) 20 squat … Continue reading

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Thursday, November 25, 2010

CLOSED FOR THANKSGIVING. Have fun!

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Wednesday, November 24, 2010

“Nancy” 5 rounds: 400m run 15 OH squats (95#/65#)

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Tuesday, November 23, 2010

Strength: strict press 5-5-3-3-1 Met Con: “Bird Brain” begin w/500m row 3 rounds: 50 squats 50 sit ups end w/25 burpees

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Thanksgiving schedule change

On WEDNESDAY, NOV. 24 there will only be a 9:30am and a 4:30pm class. NO 5:30PM AND NO 6:30PM CLASSES.

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