Level 1
WO #1
12 Clean and Jerks 95#/63#
10 Burpees
25 Calorie Row
Record time and rest 3 minutes.
2 times.
WO #2
12 Sand Bag Half Moons 55#/35#
10 Wall Ball 20#/16#
2 Gassers
Record time and rest 3 minutes.
2 times.
Level II
WO #1
250m Row
5 Muscle Ups
12 Overhead Squats 115#/78#
Record time and rest 2 minutes.
3 times.
WO #2
200m Sprint
10 Accelerating Squats 45#/33# + 60# chain
10 Clapping Push Ups
Record time and rest 2 minutes.
3 times.
All post fastest interval from each workout.
Coaching Tips: Scale load and movement to match your current fitness level. The idea is go as fast as you can during the working portion of the interval and recover during the rest portion. Each set should be done at near maximum effort as possible. Don't compromise form or range of motion for a few extra seconds. Clean and jerk is from the floor to overhead anyhow. This is a chance to further your level of fitness by the desire and will of what's in between your ears. Mental toughness is key for pushing your limits during these intervals.
Congratulations to Fran Carroll for his 300# Deadlift PR, which he lifted TWICE. Awesome job Fran.
5:30am
L1
Rose 4:35 Rx/4:42 Rx
Dawn 4:51/3:26
Charlotte 6:50 Rx/4:15 Rx
Jack 4:23 Rx/4:03 Rx
Phil 6:38 Rx/2:48
L II
Newman 4:00 Rx/1:19 Rx
Scott 4:50 Rx/-
Paul 3:38 Rx/1:16 Rx
8:00am
L 1
Bill 2:25 Rx/3:30 Rx
Francisco 3:06 Rx/3:59 Rx
9:00am
L 1
Claire 5:06/3:20 Rx
Valerie 5:17/3:55 Rx
Doug 3:15 Rx/3:10 rx
Steele 3:09 Rx/2:44 Rx
Chrissy 4:35 Rx/2:44 Rx
L II
Don 2:35 Rx/1:13 Rx
Kevin 5:25 Rx/1:19 Rx
Josh 3:42/ 1:17 Rx
Teshina 3:33/ 1:26 Rx
10:00am
L 1
Traci 4:13 RX/3:04 Rx
Tina 4:05 Rx/2:52 Rx
Jennifer O. 4:29 Rx/3:25 Rx
Anniken 3:28 Rx/2:50 Rx
Michelle Z. 4:25 Rx/3:09 Rx
Kelly Z. 4:442/3:10 Rx
Fran great job on your DL! Now let’s see if we can get those drives off the tee up to 300!
DON, REILLY AND JOSH you guys are total TWEAKERS if you don’t sign up for the Sectional Qualifier!! Hurst that goes for your wife too!!
Why would all you Rockstars rehearse everyday but never do a concert?!!
Newman, I’m merely a stage hand and will be there as an Athletic Supporter!
12:00PM
L1
Briley 3:40RX/2:51RX
Susan 5:36/3:54
Matt 4:44/3:31RX
Yvette 4:01/2:58
Liza 4:27RX/3:23RX
Ed A. L1#1-2:47RX/L2#2-1:16RX
L2
Jason 4:06RX/1:18RX
Reilly, you do me no good. You’re much too big to be MY Athletic Supporter. So, sign up! Just look at it as a big work-out-fest. That’s really what it is. The more people from our gym signed up is the best way to support each other. It brings the energy level up inside the ropes!!
Sorry I threw out that Rockstar reference to some of you. I just realized that we may have some “Britney Spears” types in the crowd. And we all know she “lip syncs” her concerts.
5pm
L1
Tyler 2:59Rx/2:59Rx
Sara 6:04Rx/4:30Rx
Jake 2:40Rx/2:40Rx
Chris 2:56Rx/2:54Rx
Greg 3:38Rx/3:16Rx
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