Spring Break week Yay!!!!!!!!!!!!!!!!!!!!! If you are spring breaking this week do your best not to be a complete bump on a pickle. A 2 minute amrap is better than nothing at all. Get your heart rate up somehow.
Schedule changes for the week. There will not be a 9:15 AM or 11:30 AM Class this week.
10 Rounds For Time
5 Fronts Squats with 85% Max Clean from the floor
Row 250 Meters or Ride 30 Cals
You can start on row or FS.
Bowen - 35 Min Strict Time Cap
3 rounds for time of:
Run 800 meters
275/205-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
2 Rounds For Time - Complete in order
8 Mins coaching on the overhead presses.
"Overhead Party" - Share a bar. Do not drop bars from overhead with thin plates only.
Start with an empty bar.
EMOM add 10 Pounds
Start with strict press then go to push press , push jerk, split jerk
Cash out with one minute max calories on the Air Dyne.
5 Mins working on your greatest mobility need.
3 Rounds 1 minute at each station. Must move through stations in order that you start.
Tire Hammers - Do not hit yourself or someone else with the hammer please.
Muscle Ups or C2B Pull Ups , Pull Ups or Jumping Pull Ups
Russian Twists 45/35