0930 Warrior Program: “Santora” 3 Rounds for reps 155/105 lb. squat cleans, 1 minute 20′ shuttle sprints (20′ forward/20′ back, one rep), 1 minute 245/175 lb. Deadlifts, 1 minute Burmese, 1 minute 155 lb. Jerks, 1 minute Rest 1 minute… Read more »
carrie
25 NOVEMBER 2011
Rest Day: Happy Thanksgiving Back to regular schedule on Saturday.
NOVEMBER 23, 2011
For Time: Run 200m 30 Cleans Run 400m 20 Cleans Run 800m 10 Cleans (S1: 75/65; S2: 95/65; Rx:115/75; A: 135/95; BA: 155/105) Competitors: 30 GHD Sit-Ups
NOVEMBER 22, 2011
AMRAP: 15 Minutes 10 Thrusters (65/45) 10 Pull-Ups 30 Double Unders
NOVEMBER 21, 2011
AMRAP: 15 Minutes 20 O/H Barbell Lunges (45/30) 15 Toes to Bar
NOVEMBER 20, 2011:
Chipper: 50 Box Jumps (RX:24/20 A:30/24) 50 Sh. Press (RX:45/30 A:65/45) 50 HR Push-Ups 50 Wall Balls (RX:10/6 A:20/14) 50 Good Mornings (RX:45/30 A:65/45) 50 ABMAT Sit-Ups
November 19 2011
10,9,8,7,6, 5, 4, 3, 2, 1… Bent Over Row (S:95/65; Rx: 115/75) Box Jumps (30/24)
Nov 18, 2011:
For Time: Run 800m 50 SDHP Run 800m 30 SDHP (S1:55/35 S2:65/45 RX:75/55 A:95/65 BA:115/85) *Competitors, you should consider doing a weight that you are afraid of, its OK if you don’t have a great time on the… Read more »
Nov 17, 2011:
AMRAP In 20 Mins Of: 30 Mountain Climbers 20 KB Swings (52/35) 10 Pull-Ups (Anyhow) Teens: AMRAP In 15 Mins Of: 30 Mountain Climbers 20 KB Swings (24/18) 10 Pull-Ups (Box)
Nov 16, 2011:
*Effective until the new year: *Wed. morning schedule will offer a 5am and 6am class ONLY led by Coach Carrie Chipper: 50 Box Jumps (RX:24/20 A:30/24) 50 Sh. Press (RX:45/30 A:65/45) 50 HR Push-Ups 50 Wall Balls… Read more »
