15 minutes of goal/skill work
OR
Press 5×5
then…
“The Heartbreaker”
3 rounds for time of:
– 30 abmat situps
– 20 kettlebell swings (53/35lbs)
– 10 box jumps (30/24″)
– 400m run
Author: Ryan Savard
Skill: Clean and Jerk
then…
For time:
8 Clean and Jerks (155/105)
1 round of Cindy
6 Clean and Jerks
2 rounds of Cindy
4 Clean and Jerks
3 rounds of Cindy
2 Clean and Jerks
4 rounds of Cindy
Cindy = 5 pull ups 10 Push Ups 15 squats
Hustle Means Hard Work
via YouTube
There is still some time remaining on the Cupid Goal-Reach Challenge. It ends on Valentine’s Day. Come work on your goals this Sunday from 12-2pm.
Free Saturday Workout @10am
Over age 50 @ 9am
Sunday Suckday
This Sunday from 12-2pm
Next Elements Class begins next Monday the 13th
time: 7:30pm
for time:
70 walking lunges
60 push press (75/45)
50 sumo deadlift high pull (75/45)
40 ball slams (20/15)
30 pull ups
20 HR pushups
10 burpees
3 rounds for time:
– 400m Run
– 10 Back Squats (bodyweight)
– 30 Double Unders
*Take off floor and jerk to back if able. If not, take off rack.
then…
Afterparty: The Ab-Wheel
Deadlift 1RM
then…
Complete as many rounds as possible in 12 minutes of:
– 5 deadifts (M:225#/W:155#)
– 7 bar facing burpees
– 9 toes-2-bar
– 100m run
It’s More Than Fitness
A. hang power clean from knee cap – 5,5,3,3,3,2; rest 4 min
B1. KBS tough x 20;
B 2. Box jump x 20; rest 2 min x 3
(work on quick transition with box jumps, may need to go down in height)
C. Pick between the airdyne bike or the C2 rower and go 20 seconds all out x3; rest as needed