165 W Chicago St.
Coldwater, MI 49036
The worst thing you can do for the ones you love is the thing they could and should do for themselves.Abraham Lincoln
4 rounds for time of:
10 Back Squats (225/155)
Strength/Skill:Dumbbell Press 3-5 sets of 10-12 reps of strict press, use a weight that you fail between 10-12 reps into set, rest 90-120 secs between sets.
Conditioning:AMRAP in 15 minutes of:10 Push Press (95/65)15 Toes to Bar20 Lateral Hops Over Barbell
3 rounds of:Row 500m20 Alternating Pistols10 Hang Power Cleans (155/105)Rest 3-5 minutesLog each round for time.
Strength/Skill: Thruster 8-4-2-1Conditioning:"Fran"21-15-9Thrusters (95/65)Pull-ups
100 Burpees for time!
Teams of two complete the following:100 Burpee Box Overs75 Dumbbell Push Jerks (45/25)50 Chest to Bar Pull-upsOne works, one rests, switch as needed.
Strength/Skill: Deadlift 8-6-4-2, all sets are touch and go, dropping bar at anytime is a no rep.
Conditioning:5 rounds for time of:10 Deadlifts (275/185)30 Double Unders
3 rounds for time of:400m Run25 Kettlebell Swings (55/35)50 AbMat Sit-ups
Strength/Skill:Overhead Squat 3x3 up to 185, do 1 power clean after each set, rest 2-3 minutes between sets.Conditioning:10-9-8-7-6-5-4-3-2-1Power CleanOverhead SquatsMen use 95# and women us 65#
"Cindy"Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats
"Mary"Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups
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165 W Chicago St. - Coldwater, MI, 49036 - (517) 617-2653 - firstname.lastname@example.org
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