Open Gym – Oct 25, 2018

Vollmer moving weight!

Come in today between 4:30 and 7:00 for Open Gym.  You can work on anything you like including a workout from the last week:

  1. “Nutrition Performance Test”
  2. EMOM for 30 minutes of power snatch, snatch
  3. Complete 4 rounds for time of: 10 deadlifts, 15 ring dips, 250m run rest 2 min after each round.
  4. Complete for time: 2000m row, 100 wallballs (20/14# to 10/9′), 10 rope climbs
  5. Complete 4 rounds for time of: 800m run, 15 power clean and jerks (115/75#)
  6. Box squat 6×3 (80%) then 50 evil wheels NFT

Reminder:  There will also be CFE with Coach Kehl at 5:30 am and Yoga with Amy at 7:00 pm.  Lot’s of fitness to be had!

3 thoughts on “Open Gym – Oct 25, 2018

  1. Kehl

    Go Vollmer!

    CFE @ 5:30am

    Partner!
    4 Rounds each (8 Rounds total)
    400m Run
    30 (15R/15L) Lateral Ski/Box Jumps (16/12″)
    20 KB Squats (53/35)

    Partner 1 – 400m Run
    Partner 2 – 400m Run
    Partner 1 – 30 Lateral Ski Jumps
    Partner 2 – 30 Lateral Ski Jumps
    Partner 1 – 20 KB Squats
    Partner 2 – 20 KB Squats
    ——————————–
    Each partner just completed 1 round…continue until each partner does 4 rounds

    Reply
  2. Kehl

    21:45
    Faith (row, 26)
    Kelly Rx

    22:00
    Vollmer Rx+ (70)
    Mike D. Rx

    20:42
    Keith (35)
    Zach Rx

    20:58
    KTS Rx
    Danielle Rx

    Reply

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