Open Gym – Jan 17, 2019

Ryan B making his way up the rope!

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

  1. Back Squat – training max then 15 weighted box jumps
  2. With a partner complete 5 rounds for time of: 40 KB swings (53/35#), 40 burpees, 40/30 cal row
  3. Complete 5 rounds for time of: 20 wallballs (20/14# to 10/9′), 5 strict pull ups, 10 deads (275/185#), 5 HSPU
  4. Clean 1-1-1-1-1  then Split jerk 3×3 (50%)
  5. Complete 30-20-10 reps for time of: cal row, DB snatches, toes to bar
  6. AMRAP in 15 minutes of: 3 power cleans (135/95#), 6 push ups, 9 air squats

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

Reminder:  Anyone that needs to weigh in for the power meet can do so today or Friday!


This Post Has 2 Comments

  1. Kehl


    22min Partner AMRAP
    1000m Row
    20 Burpees
    40 Push-Press (95/65)
    60 Box Jumps
    80 Sit-Ups
    *One person works at a time*

  2. Kehl

    2 Rounds
    Kehl (15:07, 1/2 reps, 2x26kb)

    1+37 sit-ups
    Frank N. (2x35db)
    Steve Rx

    1+23 sit-ups
    Robin (43#)
    KTS Rx

    2+800m row
    Warnek (2x40db)
    Vollmer Rx

    Faith 300rep core movements (16:15) + 5min bike
    Ceil Stuffx3

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