Open Gym – Jan 10, 2019

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

  1. AMRAP in 15 minutes of: 12 box jumps, 6 power snatches (115/75#), 2 rope climbs
  2. Deficit Deadlift 1-1-1-1-1 then 5 rounds NFT of 5 strict t2b, 5R/L single leg deads
  3. Complete 4 rounds for time of: 3 power clean and jerks (205/125#), 9 burpees, 3 PC and J, 9 pull ups, rest 1 min after each round.
  4. Fight Gone Bad – 3x1min at each station: push press (75/55#), row, wallballs (20/14# to 10/9′), SDHP (75/55#), box jumps (20/16″)
  5. Bench Press 5×1 (90%, 1s pause) then 3x max effort ring dips
  6. Complete 5 rounds for time of: 55 DU, 9 front squats (185/115#)

Notes:  Be sure to check the comments tonight for Coach Kehl’s CFE workout!

2 thoughts on “Open Gym – Jan 10, 2019

  1. Kehl

    CFE Strength
    10minutes
    4min Row (700-1000m Row)
    3×8 Bent Over Row

    10minutes
    4min Row (700-1000m Row)
    3×8 Weighted Walking Lunges (4R/4L)

    10minutes
    4min Row (700-1000m Row)
    3×8 Romanian Deadlift

    Reply
  2. Kehl

    Kehl 1000m, 95, 2x53kb, 155
    Kelly 800/900/1000m, 45, 2×25, 85
    Danielle 800m, 55, 2×30, 105
    Faith 700m, 🙂
    Missy 700m, 55, 2×30, 105
    Keith 1000m, 95, 95, 125
    Mike 1000m, 95, 100, 185
    Josh 1000m, 95, 100, 185
    Warnek 1000m 145, 145, 225
    Frank 1000m/955/920, 95, 95, 145
    Zach 1000m , 🙂
    Steve 1000m, 145, 2x50DB, 195
    Ricky 1000m 135, 185, 225

    Reply

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