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conditioning

marc, steve, john, calvin, ryan, billy

warm up 10:00

3x15 squats

60 yards bear crawls

complete every :30/rest :30

begin standing and progress downward to a full depth squat, then jump

5 rounds

round 1:

complete every 1:00 on the minute:

5 goblet squats

5 kettle bell swings

5 burpees

5 rounds

rest 2:00

round 2:

complete every 1:00 on the minute:

10 knees to elbows

10 kettle bell swings

rest 2:00

round 3:

complete every 1:00 on the minute:

10 fspp

7 ball slams

rest 3:00

1:00 airdyne sprint:

steve:57

ryan: 52

john 43

calvin 41

marc 37

billy 32

conditioning

someone had time to recover.

overhead hold.

swings.

30" box jump

all day with a smile.

tj, derek, elizabeth, pickup:

warm up 20:00

3x10 squats

30 yards bear crawls

5x10 kb swings

5x5 kb swings

complete every :60...

5 goblet squats

5 swings

5 burpees

5 rounds

:30 overhead hold, then complete every :60...

5 burpees

30 yards bear crawls

5 rounds

500 meter row

pickup 1:36

derek 1:38

tj 1:32

elizabeth 2:06

kelly: squats, jumps, split jumps, lunges, yoked out legs!

conditioning

melissa, ryan, elizabeth, john:

warm up 10:00

3x10 squat

3x7 jump tuck

3x5 burpee

:30 plank

:30 bear crawl

:30 rest

3 rounds

:30/:30 overhead hold with barbell

4 rounds

p1: 6 dead lift, 6 clean, 6 push press, 200 meter row/250 meter row

p2: rest

cooldown

chrish, nic, tessy, corbin

warm up 10:00

3x15 squats

3x7 jump tucks

30 yards bear crawl

:30 overhead hold

:30 plank

:30 bear crawl

1:00 rest

5 rounds

on the 6th round we went until someone quit during the overhead hold, which was at :52, so naturally the plank lasted :52, as well as the bear crawls.

cooldown:

:30/:30 airdyne/row

10 rounds

conditioning

melissa:

row 10:00

10 squats

5 wall squats

3 rounds

30 yards bear crawls

dumbell complex:

x6 of each...

dead lift

bent over row

curl

front squat

push press

6 rounds total

x7 fspp @ 15# dbs

x7 box jumps @ 18"

x7 calories airdyne

complete 1 round every 1:15, and rest 1:00.

as soon as player is unable to complete the work in 1:15 stop.

she was able to maintain 7 rounds.

x10 kettle bell swings

x5 pullups

5 rounds

cooldown 5:00

conditioning

tj, ellen, steve, gary, john, swayze

warm up 10:00

3x20 squats

3x7 jump tucks

60 yards bear crawls

:30 rtw to the right

:30 rtw to the left

:30 rest

3 rounds

race to 10 burpees

rest :30

3 rounds

p1: r0w 2:00 (shooting for 600 meters) *tj maintained.

p2: kettle bell farmer carry hold

2 rounds

:30 push press

:30 weighted bear crawls

:30 mtn. climbers

:30 plank

1:00 rest

2 rounds

34 years of a party

happy birthday john.

john, steve, melissa, josh, marc

warm up 10:00

3:40 airdyne sprint:

steve: 120

josh: 118

john: 106

marc: 91

melissa: 65

12 man makers + 1:00 weighted bear crawls

11 man makers + 1:00 weighted bear crawls

11 man makers + 1:00 weighted bear crawls

1:00 rest between each

34 kb swings

34 push press

34 calories airdyne

34 kte cooldown