Warm-Up and Stretch
Three Rounds:
21-15-9
Burpee
Pull-Ups
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Who have we seen?
Heather Gallemore
Camille Head
Jazzy P
Josie Campos
CC Lorenzana
Monday Nov 23rd
Are we all caught up now?
Warm-up and stretch your legs.
Run 800m
30 Pull-Ups
30 Kettlebell/Dumbbell Swings with 35-55 Pounds
5 Rounds for time.
Wednesday Nov 18th
Warm-up and stretch
10 Push-ups, then run 50 yards
Rest 1 minute (keep the clock running throughout)
Repeat 16 times for time
The time will include the 16 minutes of rest (even in the last round)
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Monday Nov 16th
Yay Tryouts!
Warm-up and stretch
Jumping Drills:
Vertical Jumps, take a step and jump for height 20x
Squat Jumps, squat down and then jump for height 20x
Lunge Jumps, lunge down and then jump for height 20x/side
-this may seem silly, DO IT-
Drop Jumps, jump off something (6-8″) land well and stand. 20x
Drop Jumps with a 1/4 turn, jump off something (6-8″) twist 1 direction (e.g. facing north to facing west) land well and stand. 20x two directions
Drop Jumps, backwards land well then stand 20x
Stretch – you might not feel sore, yet…
Friday Nov 13th!!
Scary!
Warm-up and stretch
Military Press: Pick one, 5×5, 8×3 or 5×10 – use big weights.
-then-
20 Lunges holding a 25# DB to chest
20 DB Swings (like a kettlebell)
max rounds 10 minutes
Wednesday Nov 11th
Warm-up and stretch
“Cindy”
5 Pull-ups or Jumping Pull-ups
10 Push-Ups or Knee Push-ups (chest to the ground ladies)
15 Squats (just you, no extra weight)
That’s One Round
Max rounds in 20 minutes
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Monday Nov 9th
Warm-up and stretch
Work on your bench press: Choose 8 sets of 3, 5 sets of 10 or 6 sets of 5. Choose a weight that you need a spotter for.
-then-
75 hanging leg raises
75 sit-ups
For Time.
Friday Nov 6th
Warm-up and stretch
“Griff”
Run 800m
Run 400m Backwards
Run 800
Run 400m Backwards
For Time.
Wednesday Nov 4th
Warm-up and stretch!
200 Burpees
For time.
Monday Nov 2nd
Warm-up and Stretch
“Annie”
50-40-30-20-10 For Time
Double Unders
Sit-Ups
If you have no jump rope, get one 
If you don’t have one do Tuck Jumps. Jump in the air and touch your fingers to your heels and count that as one.
Post Time to comments.