moderate deadlifts
Tabata intervals of:
push-press, box jumps, kettlebell swings, deadlifts"

AMRAP in 20 min of:
15 sumos
30 push-ups
45 squats

Morning class
4 presses
1 deadlift
7 burpees
9 push-ups
Evening class
2 deadlifts
4 presses
6 swings
8 squats
10 rds for time

morning class
AMRAP in 20 min of:
10 ballslams
10 ball cleans
10 broad jumps

Evening class
AMRAP in 20 min of:
5 thrusters
7 hang power cleans
10 sumos

4 laps
100 squats
100 pushpress
200 pushup
300 squat

AMRAP in 15 min/ with two 1 min break
10 swings
10 goblet squats
20 sit-ups

AMRAP in 20 min of:
10 Box jumps
10 ball slams
10 push-ups
3 min break, then

AMRAP in 15 min of:
5 lying elbows to knees
10 ball cleans
15 lunges per leg

AMRAP in 20 min of:
5 push-ups
10 twists
15 box jumps

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

AMRAP in 20 min of:

5 kettle bell swings
10 med ball cleans
15 box jumps

AMRAP in 20 min of:
5 broad jumps
10 push presses
15 sit-ups

"B" 15# 18 rds
Trace 40# 16 rds
Robert 40# 15 rds
Chris 30# 12 rds
Jan 20# 9 rds
Karen 10# 13 rds
Dianna 10# 14 rds

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
sub'd kettlebell swings for pull-ups

Everybody did awesome! Great work!

"Murph"

Shae and Leah did Murph today!

jumping pull-ups and each exercise straight through!!

44:30

AWESOME!!

25 min
10 pushpresses, 20 step-ups, 30 deadlift with kettlebell
“B” 11 rds Jan 7 rds

AMRAP in 20 min of:
10 thruster
10 ball slam
10 dips
Blaine 25 lbs 14rds, 7dips short of 15
“B” 12 lbs 14 rds, 7dips short of 15
Jan 15/12 lbs 12 rds + ball salms
Anna 12/10 lbs 12 rds, + ball slams
Chris 15 lbs 14 rds, dips short of 15

1 min on, 30 seconds off x 15
Thrusters
Suitcase
Jumps
Robert- 155
"B"- 105 (burpees sub'd for jumps)
Jan- 126
Chris- 100

3 min on, 1 min off x10
Push-up
Squat
sit-up

Robert- 436
"B"- 315
Chris- 325
Jan- 266

Suitcases
jumprope or jumps
push-ups
10 reps
1 min work, 30 sec rest x 15 sets
“B” 8 burpees sub’d for pu
Chris 18
Jan 15
Anna 15
Angie 9

5 burpees
5 kettlebell swings
10 sit-ups
10 squats
2 min work
1 min rest
10 rounds
Robert 20
“B” 12
Chris 15
Jan 12
April 12
Sandi 12

Jumps
slams
suitcase
10 reps of each
AMRAP in 20 min
Robert 11 + lift and jumps
Chris 8 4 slams short of 9
Jan 7 + lifts and jumps
Anna 6 even