09/04/15

Coffee!!!

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Next week’s schedule is HERE

Workout starts 10 minutes after the class starts. Don’t. Be. Late.

Fitness
“Broomstick Mile”
40 Back Squats
40 Front Squats
40 Lunges per side
400m Run
40 Shoulder Presses
40 Push Presses
40 Jerks
400m Run
40 Deadlifts
400m Run
40 Thrusters
400m Run

Performance/Black Belt
“Barbell Mile”
400m Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400m Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400m Run
50 Hang Power Cleans
50 Hang Power Snatches
400m run

Fitness: pvc pipe or 35/15# barbell
Performance/Black Belt: 45/35# barbell

Once you pick up your barbell or pvc pipe to begin the movement, you can’t put it down until you finish your reps. 5 burpee penalty if you put the bar down. 150 burpee penalty if you drop the bar.




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