Daily Workouts
Level One
5 Sets
10 Front Rack Lunges Steps *AHAP
5 Strict Press *AHAP
10 GHD Sit Ups
5 Strict Pull Ups
14 Lateral Box Hops R+L=1 12″
15 Calories on Assault Bike
Post loads.
Level Two
Clean and Jerk *AHAP
+
Weighted Bar Dips 5,5,5,5,5 *AHAP
Post loads.
Old School
800m Run
+
21 – 15 – 9
Power Cleans 95#/65#
Front Squats
X2 Sit Ups
+
600m Run
+
21 – 15 – 9
Deadlifts 135#/95#
Push Ups
X2 Sit Ups
Post time.
5:15am
L1
Rose 45#/45#
Derek 155#/155#
Andy 135#/105#
Jonathan 115#/115#
OS
Erica S. 39:41 Rx
Luisa 27:23 Rx
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9:00am
L1
Matt 115#/115#
Marta 65#/52#Rx
OS
Savannah 26:14 Rx
Dylan 26:18 Rx
Laurie 32:11
Nicole 37:25 Rx
Alex 26:18 Rx
Sonya 45:12
Nacho 36:46 Rx
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4:00pm
L1
Marco 135#/135#
Jeff 125#/115#
Trapp 120#/105#
L2
Jake 225#/70#
Andy 185#/44#
Jimmy 225#/44#
OS
Sara 30:49 Rx
Chris 32:17 Rx
Warren 33:18
Caroline 32:09 Rx
Tyler 25:13 Rx
Junior 21:25 Rx
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5&6PM
L1
Shane 75/195
Mariyah 195/75
Kayla 105/75
OS
Nicole D 30:16Rx
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