Tons of fun today !!!

Nice work by everyone - it looked like a lot of fun, meeting new people, and working your butts off - excellent !!!

Top Gun Saturday

With the hope for a big turnout and potential new athletes- this will be a team / relay event.  Depending on # of athletes teams will be broken down into groups of 2 or 3

Each member will do 5 rounds of the following

SPRINT 100 M
8 pull ups
10 push ups
12 Squats

running Wall Balls

4 rounds

Run 400 M
25 Wall balls

Power Snatches

Max 1 Rep Power Snatch.

Start from floor to overhead, but you don't squat in the catch position - a slight bend in the knees is what we are looking for.

This is a very technical move, so if you cannot do a lot of weight, just work on form.

Then

5 Rounds

5 OHS
10 Box Jumps
15 Dips

Wednesday workout

Same as Tuesday - let's run outside !!!!!!!!!!


That was a great workout - about time we get to run outdoors again.  And I got to workout with you guys too !!!

Tuesdays are evil

Run 800 M (yes it's nice enough to run outside)
20 Burpees
5 Pull ups
15 Burpees
10 Pull Ups
10 Burpees
15 Pull ups
5 Burpees
20 Pull ups
Run 800 M (still nice out)

Intermediate

Run 400 M
17 Burpees
4 pull ups
13 Burpees
9 Pull Ups
9 Burpees
13 Pull ups
4 Burpees
17 Pull ups
Run 400 M

Beginner

Run 200 M
15 Burpees
3 Pull ups
11 Burpees
7Pull ups
7 Burpees
11 pull ups
3 Burpees
15 Pull ups
Run 200 M

Deadlifts

Deadlift - 5 sets x 1 Rep @ 95% max

then

2 Rounds

25 Jump Squats
25 Ring Rows
25 Clapping Push ups
25 Hollow Rock

(blast through this one - it's quick but should work you pretty good.  Should take around 7 minutes - max)