Feb.22-Mar.24 session

kids feb.22-mar.24 session

20160129

5 rounds

15 knees to elbow
10 ring dip
5 back squat 135/95

20160128

Tabata This:

Box Jump Over
Push Press
Kb Swing
Burpees

20160127

"Annie"

50-40-30-20-10

double unders
sit-ups

20160126

20 min AMRAP

10 pistol
20 DB snatch
10 DB row

20160125

5 rounds

3 power clean 155/105
6 burpees
9 wall ball 20/14

20160122

21-15-9

deadlift 275/195
box jump 24/20
push-up

20160121

3 rounds

10 clean and jerk 135/95
50 wall ball 24/20

20160120

For time:
21 double unders
18 kettle bell  1.5/1 pood
18 box jump 24/20
21 du
15 kb
15 bj
21 du
12 kb
12 bj
21 du
9 kb
9 bj
21 du
6 kb
6 bj

20160119

" Barbara"

5 rounds

20 pull-up
30 push-up
40 sit-up
50 squat

20160118

Split Jerk

1-1-1-1-1

12 min amrap

7 thrusters 55/45
7 lateral bar burpee
7 toes to bar

20160115

20 min amrap:

30 dumbbell step ups
60 double under
15 push-up

20160114

Back Squat

1-1-1-1-1

7 min amrap:

5 back squat @ 50% of max
5 wall walks

20160113

In teams of 2:

100 push press 75/45
100 kb swing
100 pull-up
100 cal row

* 1 person working at a time, split work anyway

20160112

21-15-9

Dumbbell clean 45/35
double unders

20160111

EMOM for 10 min:

5 deadlift 225/165
burpees with remaining time

20150108

25 min amrap

10 toes to bar
10 hang power clean
farmer carry- 4 lengths

20160107

5 rounds

10 thrusters 95/65
10 kb swing 1.5/1 pood
10 box jump 24/20

20160106

5 Rounds

6 ring dips
20 lunges with plate 45/35
10 wall ball 20/14

20160105

in 12 min:

Row 1000m
75 air squat
50 sit-up
25 push-up

Max burpees to 6" target with remaining time

20160104

"Hells Bells"

3 rounds

400m row
25 kb swing
10 pull-up

20160103

Happy New Year! Just a few things!

The CFBA Whole 30 Challenge doesn't start until Jan.11th, So stop panicking!! Lol
We will have a meeting to go over it all sometime this week, perhaps the 9th. Check out the CFBA Whole 30 Challenge facebook page and join only if you are seriously committed.

Classes start tomorrow! same schedule as before for this week for sure. We might make a few small changes for the rest of the session depending on numbers.
See you soon! :)