Month: January 2013

RUN-DEADLIFT-ROPE ASCENT

Leiftime, Movement Prep #1 Rxd Standard 400M Run 20- Deadlifts 225/155 3-Rope Ascents 600M Run 15-Deadlifts 2-Rope Ascents 800M Run 10-Deadlifts 1-Rope Ascent Rxd GPP Same with 275/185 for Deadlifts…

ROW-WALLBALLS-KETTLEBELL SWINGS

Leiftime Movement Prep #3 Rxd Standard Row 1200M Then… 20-Wallballs 20/14 20-Kettlebell Swings 53/35 X5 Rxd GPP Row 1200M Then… 20-Wallballs 20/14 20-Kettlebell Swings 70/53 X5

RD-T2B-BXJO / MU-T2B-BXJO

Leiftime Movement Prep #1 Rxd Standard 16 Min AMRAP 5-Ring Dips 10-Toes 2 Bar 15- Box Jump-Overs 24/20 Rxd GPP 16 Min AMRAP 5-Muscle Ups 10-Toes 2 Bar 15- Box Jump-Overs 24/20

DU-HPC-BRP / DU-PS-BRP

Leiftime Movement Prep #2 Rxd Standard 100 Double Unders Then… 15-12-9-6-3 Hang Power Clean 135/95 Burpees Rxd GPP 200 Double Unders Then… 15-12-9-6-3 Power Snatch 115/85 Burpees

Sunday Service with Patti 0900

Make up Day/Open Gym 0900


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