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:
- “Annie” – 50-40-30-20-10 reps for time of: double unders and sit ups
- Power Total – 1 rep max of back squat, bench press, deadlift
- 15-12-9 then 12-9-6 then 9-6-3 reps for time of: front squats (135/95#), burpee box jumps
- 8 rounds of 30s on, 30s off: row (1 cal = 1 rep), deadlifts (205/135#), DB push presses (50/35#)
- Turkish get up 1-1-1-1 then OHS 1-1-1-1-1
- “The Baseline” 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
Schedule Notes: Be sure to check the comments tonight for Coach Kehl’s CFE workout. Come on out to the 5:30 am to enjoy it!
This Post Has 2 Comments
CFE
7 minutes…complete
21-15-9
Deadlift (60% 1RM)
Calorie Row
6 minutes…complete
21-15-9
Front Squats (60% 1RM)
Double Mountain Climbers
5 minutes…complete
21-15-9
KB Swings (53/35)
Burpee Over KB
Wow, that got weird…
Kehl 5:37, 4:19, 4:48 (135, 95, 44kb R)
Frank 6:10, 72, 57 (145, 95, 53)
Missy “Present”
Faith 6:40, 5:29, 3:44 (80# hex, 65# BS/16″ box jumps, 26kb R/box jumps)
Becca 4:47, 2:59, 4:20 (12/9/6 reps :: 35kb DL, 10#kb squat, 10#kb swing)
Warnek 4:58, 5:28, 4:48 (225, 135, 70R)
Vollmer “winner!”
Steve 5:13 (195DL)
Kelly 6:00, 4:29, 4:34 (80, 55, 35)
Welcome Becca! Great first class at ICA!