50 Double Unders
25 Push Ups
25 Squats
3 times.
Rest 3 minutes.
15 Squat Cleans 95#/63#
20 Pull Ups
4 times.
Rest 3 minutes.
20 DB Overhead Walking Lunges 35#/25#
10 DB One Arm Clean and Jerk Right 35#/25#
10 DB One Arm Clean and Jerk Left
3 times.
Post time minus 6 minutes.
Coaching Tips: Each of these workouts is meant to be completed as quickly as possible. Rests while completing them should be kept to a minimum. Utilize the prescribed 3 minute rests for complete recovery. Pay attention to which of these workouts offered the most difficulty to complete. This will be evidence of some weaknesses in your repertoire of exercises.
Holiday Schedule: There will be no 5pm classes this Friday, Christmas Eve, or next Friday, New Year's Eve. We will have one class New Year's Day at 9am. It will be another Throwdown like we had Thanksgiving Day. If you missed that one, be sure to make it New Year's Day, it is fun you will not want to miss!
Holding the KB's in the front rack position right after an all out sprint on the rower is never an easy task. The tendency is to put the KB's on the back of the shoulders, but keeping them in the front rack position is where the challenge truely lies. Expansion of oxygen deprived lungs is where all your mental focus is during this part of the workout. Mental toughness is where the real growth is in this workout.
5:15am
Diana 34:27 Rx
Eric 28:01 #2
Justin D. 29:34 Rx
Rose 33:00 Mod.
Emily 38:30 Mod.
JoJo 25:18 Rx
Don 35:00 Mod
Newman 26:24 Rx
Paul 34:13 Rx
8:am
Mallory 39:10 mod.
Dano 52:28 Rx
Alex 43:51 Rx
Pete 44:29 mod.
Roselynn 43:33
Liza 41:41
Dawn 39:29
9:00am
Jeff A. 33:57
Teshina 32:58 Rx
Traci 42:02
Lenny 31:10
Monica 40:20
10:15 am
Tina F 46:33Rx
Sonya 57:17 mod
Lisa 29:53 mod
Audrey41:40
Joe 25:00 mod
Claire 56:52 mod
12pm
Jake 33:00 mod
Rebecca 44:39Rx
Briley 40:14Rx
Kelly 27:37 mod
5pm
Dean 36:33 mod
Bill 40:12Rx
Sam 40:37
Dana 51:53
David K. 47:20Rx
Jim D. 31:44
Ed M. 58:09
Sara 52:05Rx
Justin D. deadlift
Jessica 25:40 mod
Tony A. 36:06Rx
6pm
Shawn 33:19Rx
Amelia 13:00(#1), 10:00(#3)
Julia 44:54Rx
Steve-O 31:37Rx
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