Thursday July 21, 2011

We are adding a 730 pm class tonight with hopes that it will be a little cooler by that time. TRIBE! Warm up: Tabata Sprints SWOD: Strict Press 3×5 65,75,85% Met Con: 1.  30 C&J for time (135,95) EMOTM do 5 burpees to completion 2. EMOTM for 10 minutes do 5...

Wednesday July 20, 2011

MAKE SURE YOU HAVE LOTS OF WATER THIS WEEK!!! AND PLEASE, USE THE HOSE TO COOL OFF IF YOU NEED TO!!! Warm up: 25 lateral hops, 20 dislocates, 15 rollouts, 10 handstand kickups, 5 muscleups SWOD: REST DAY!!!!! Met-Con: 5K GONE BAD!!!!!!! 50 CALORIE ROW RUN 1K 50 BOX...

Tuesday July 19, 2011

Warm Up: 25 dislocates then: “Simon Says Parallettes” (Coach Tucker design, named by Deandre!!) SWOD: Bench Press 3X5  65,75, 85 % Met-Con: For time: Row 500 meters 135 pound Bench press, 21 reps (85lb) Row 500 meters 135 pound Bench press, 18 reps(85lb)...

Sunday July 17, 2011

Today’s classtime has been moved to 10am!!!!!!!!!!!!!! Warm Up: bear crawls, inch worms, forward rolls, rope lowers 20 each SWOD: Rack Jerks 3-3-1-1 Met-Con: “Davon” 2 minutes run 2minutes Muscle up 2 minutes rest 2 minutes run 2 minutes wall walks 2...