Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
- Banded box back squat 12×2 (60% 1RM on bar, 30% in bands) then row 2k
- AMRAP in 20 min of 400m run, max unbroken KB swings
- Find 1 rep max power snatch and snatch, then 100 situps or 50 GHD situps not for time
- Performance Test: max broad jump, 3 minute AMRAP of box jumps (24/20″), 2 minute AMRAP of pushups, 800m run
- 10-9-8-7-6-5-4-3-2-1 reps for time of sumo-deadlift (275/185# NTE 75%) and wallballs (20/14# to 10/9′)
Community Notes: For anyone who kept a food journal for the entire month, you can turn it in before Saturday. We will review them to help determine the “winner” of the challenge and offer any pieces of advice as you go on eating post-challenge. Coach Kehl (formerly known as Mark) will be holding his first mobility session tonight at 6:00. The first class has already filled up but there are still 6 spots available for the session in two weeks so sign up early if you want to get in!
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Oh yeah, stretching!
Wish I could do the mobility class, but its scheduled on the only day I can’t come to the gym. You should do one on Saturday’s too Kehl…
ditto. i will be able to make tonights but please let us know if there are saturday possibilities!
Good news! I’m currently shopping for a buyer for my workout DVD: Kehl-er Moga
That way you guys can have me in your living room every day/night! Now that’s a holiday gift that keeps giving. Hopefully in stores by December!
Moga = Mobility + Yoga
I plan on ordering the video as a stocking stuffer! I dont think you could ever get enoughof Kehl or Moga….
Imagine the look on Brendan’s face when he unwraps “me” from his stocking!
Brendan, don’t read this post…I don’t want to spoild the holiday miracle.
I imagine it will be a similar look as the look on Morgan’s face when she unwrapped your photo with inspirational words and ground beef you gave a gift a Christmas time!! It will be great!
Great job on the class Kehl,, they were some Kehl-er poses
Not gonna take the bait on this photo. #thisiskillingme
You know what Joe, I’m not going to stoop to your level.
@Joe hahahaha!!!
Really enjoyed the class Mark!!! You were a great teacher!!
Thanks guys! I had a really fun time teaching it! You guys were great!
Results
Sumo Wallball:
Cari 10:53 Rx
Nick 16:47 (225)
Lindsey 13:56 Rx
Kim D 8:33 (100#)
Emily 9:55 (95#, depth)
Chase 10:55 (250)
Nikki 8:15 (Rx+ (10′)
Jenn 10:16 Rx
Barb 12:38 (145, 8′)
Performance Test
Joel 59″/57@20″/24/4:02
MJ 75″/60/22/3:47
Katie 77.5″/59/25/4:05
Spence 87.5″/66/38/2:59
Tom 69″/37/34/4:26
Dan 76.5″/39/38/5:35
Ron 5:35
Snatches
Korba 95 power/ 145 snatch
KB Run
Brendan 84 Rx