Tuesday 12.31.13

January 18th come support our individual females at the East Texas Open in Longview, Texas!!!

For Time:
31 - Box Jumps
31 - Sit-Ups
31 - Thruster (95/65)
31 - Push-Ups
31 - Deadlift (135/95)
31 - Toe2Bar
31 - Double Under
31 - Burpees

Monday 12.30.13

               Aggressive hip drive! 

A) Helen

    3rds

   400m run

   21- kb swing

   12- pull-up 

B) Calorie Burn 

    2min max cal row 

C) Rec/Mob

Saturday 12.28.13--OPEN GYM

          Wendy ran solo yesterday!!!

A) Snatch
   *15min. to est. 1RM for the day

B) 3 rounds
    500m Row
    25- Pull Ups
    15- Box Jumps (24/20)

C) 2 min. Max Double Unders

Friday 12.27.13

      That moment when the dip, drive, 

            re-dip all comes together!

A)  EMOM 8

     2- power clean (TNG) + 1 Jerk

    

B) 2-4-6-8-10

    Clean and Jerk (135/115)

    50-40-30-20-10

    Push-up (hand release for advanced)

C) Rec/Mob

Monday 12.23.13

Come and find out!!!

Friday 12.20.13

 

A) Clean & Jerk

*15 min to establish 1RM for the day 

B) AMRAP 15

     5- Hang Power Clean (135/95)

   10- Pistols

   15- Push-Ups

C) Rec/Mob 

Thursday 12.19.13

A)  EMOM 8
      3- Deadlifts
     *Heavy as you want to go!

B) AMRAP 12
     10- Overhead Squat
     10- Pull Ups
 
C) Rec/Mob