Interested in scoring a bit of spare change? Shake an empty purse at the full moon. By sunrise, the purse will be filled! Pull Up Progression Skill Development & Technique Work l Clean & Jerks then … Full Moon Chipper Will you be there? Time is running out to register for the 2013 Salute, Inc. got freedom? Tactical Challenge. Pull Up Progression Skill Development & Technique Work l Thrusters then … 1:1 In 4 Minutes, complete: Rest 4 Minutes 4 Minute AMRAP Rest 4 Minutes 4 Minute AMRAP Rest 4 Minutes 4 Minute AMRAP Malaika locks out on a Clean & Jerk PR. Pull Up Progression Skill Development & Technique Work l Clean & Jerk + Double Unders 5-5-5-5-5 Clean & Jerk then … 21 – 15 – 9 Licia stays focused during Saturday’s brutal MetCon. Pull Up Progression Skill Development & Technique Work l Russian KB Swings 5 Rounds l Running Clock l For Total Reps Kathy E & Jenn F team up for a tough Indoor Rowing Boot Camp. Skill Development & Technique Work l Pull Up Progression & Med Ball Squat Cleans Tabata GB Planks (4 Hands, 4 Feet) then … Balls-Eye l For Time 250m GB Run (14#) Lisa S still looking fresh during a recent MetCon. Skill Development & Technique Work l Pull Up Progression & Rowing Race Starts then … Five Rounds For Time 5 Pair Switch Lunges 10 Hands Release Push Ups 15 Unanchored Sit Ups 20 Jumping Jacks Row 250m Rest 1 Minute Join us Sunday, May 26 for the Salute, Inc. got freedom? Tactical Challenge. Register today! Form & Technique Work l Deadlift then … Four Rounds l For Total Time 5 Deadlifts (155#) 60 Seconds Rest 10 Box Jumps (20″) 60 Seconds Rest 15 Switch Lunges (10 each leg) 60 Seconds Rest 20 Anchored Sit Ups 60 Seconds Rest Today is World Red Cross and Red Crescent Day, an annual celebration of the principles of the International Red Cross and Red Crescent Movement. Pull Up Progression Skill Development & Technique l SA DB Snatch 3 Sets l Work = Recovery Rest 5 min 3 Sets l Work = Recovery Jean T & Mary T going overhead. Skill Development & Technique l Med Ball Cleans & Knees-to-Elbow Tabata Mash (20″ on/10″ off) Knees-to-Elbows Pull Ups do an upper body good. Pull Up Progression Skill Development & Technique l Pistols (Off Box, On Box, Holding Pole, Free Standing) & Double Unders Pistols l 3 x 10 (10 each leg) 4 Rounds l For Total Double Unders l 4′ Work, 1′ Recover Lori L heads back in to EAD / CFAH after the Athena Classic Workout #2 250m Plate Run. Pull Up Progression Skill Development & Technique l Snatch During recovery, complete 3 x 6 Pair Swimmers then … 15′ AMRAP Pull Up Progression then … Sandy G rocks out her very first complete rope climb. Way to go, Sandy! Four Rounds l For Time 250m MB Run (10#) 15 Wall Balls (14# / 16#) 20 OH Plate Lunges (15# / 25#) 25 AbMat Sit Ups
28 Switch Lunges
28 Atomic Sit Ups
28 Clean & Jerks (75% 1RM)
28 Parallette Dips
28 Double Unders
28 Ball Slams
28 Pair BOSU Slosh Pipe Paddles
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400m Run
AMRAP Hands Release Push Ups
10 Box Jumps (16″ / 20″)
10 Pull Ups
5 Burpees
5 Thrusters (45# /65#)
30 Double Unders (4:1)
10 HKR / KTE / TTB
Burpees
AbMat Sit Ups
Double Unders
1 Minute Air Squats
1 Minute Burpees
1 Minute Double Unders (No DUs? Use the interval to practice)
1 Minute Russian KB Swings (go heavy … challenge yourself)
1 Minute Rest
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21 – 15 – 9
Med Ball Squat Cleans (20#)
Anchored Sit Ups
Ground to OH (20#)
Ball Slams
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250m GB Run (14#)
This workout is designed for quick bursts of maximal intensity. All movements should take between 20-30 seconds to complete. Scale accordingly.
25 Squats
250m Row
15 Push Ups
25 Stick Jumps (12″/ 16″)
250m Run
15 SA DB Snatch (25# /30#)
8 intervals per movement with 1′ recovery between movements
Med Ball Cleans (20# / 16#)
Hands Release Push Ups
KB Swings (25# / 30#)
Broad Jumps
5 Deadlifts (155#)
10 Box Jumps (16″ / 20″)
15 KB Swings (30#)
AMRAP Double Unders
8 – 5 – 5 – 3 – 3 – 1
250m Row
3 Snatches (75# / 95#)
8 Box Jumps (16″ / 20″)
