DG

THERE WILL BE NO CLASSES ON SATURDAY OR MONDAY. 
THERE WILL BE OPEN GYM IN BROUSSARD FROM 10-12 on SATURDAY.

DG_Hero.jpgU.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

*Ladies weight is 20#

 

Lung Busting Booty Work

IMG_3914

RED (RX):
5 Rounds for Time:
40/30-Cal. Row
30 Deadlifts (185/135 lb.)
20 Lateral Box Jumps (24/20 in.)

WHITE:
5 Rounds for Time:

35/25-Cal. Row
25 Deadlifts (155/115 lb.)
20 Lateral Box Jumps (20/16 in.)

BLUE:
4 Rounds for Time:
30/20-Cal. Row
25 Deadlifts
10 Lateral Box Step-ups

Shoulder Madness

IMG_3742

RED (RX):
50-40-30-20-10 for Time:
Single-Arm DB OH Squats (50/35 lb.)
50-ft. Handstand Walk each round

WHITE:
50-40-30-20-10 for Time:
Single-Arm DB OH Squats (40/25 lb.)
50-ft. Handstand Walk each round

BLUE:
40-30-20-10-10 for Time:
Single-Arm DB Front Squats
80-ft. Bear Crawl each round

5 Below

RED (RX):

3 Rounds:

7 Bar Muscle-ups

7 Power Clean and Jerks (135/95 lb.)

WHITE:

3 Rounds:

5 Bar Muscle-ups

7 Power Clean and Jerks (115/75 lb.)

BLUE:

3 Rounds:

5 Jumping Bar Muscle-ups

7 Power Clean and Jerks

A Sprinkle of Everything

35425765_1689339581147976_5202654521716637696_oRED (RX+):
100-m Run
12 Alt. DB Snatches (65/45 lb.)
9 Toes-to-Bars
200-m Run
16 Alt. DB Snatches
12 Toes-to-Bars
300-m Run
20 Alt. DB Snatches
15 Toes-to-Bars
400-m Run
24 Alt. DB Snatches
18 Toes-to-Bars
500-m Run
28 Alt. DB Snatches
21 Toes-to-Bars


WHITE (RX):

100-m Run
12 Alt. DB Snatches (50/35 lb.)
9 Toes-to-Bars
200-m Run
16 Alt. DB Snatches
12 Toes-to-Bars
300-m Run
20 Alt. DB Snatches
15 Toes-to-Bars
400-m Run
24 Alt. DB Snatches
18 Toes-to-Bars
500-m Run
28 Alt. DB Snatches
21 Toes-to-Bars


BLUE:

As Far As Possible in 20 Minutes:
100-m Run
12 Alt. DB Snatches
9 Lying Hands to Feet
200-m Run
16 Alt. DB Snatches
12 Lying Hands to Feet
300-m Run
20 Alt. DB Snatches
15 Lying Hands to Feet
400-m Run
24 Alt. DB Snatches
18 Lying Hands to Feet
500-m Run
28 Alt. DB Snatches
21 Lying Hands to Feet

Grip Strength

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RED (RX):
Every 3 min. for 3 Rounds Perform:
100-m Farmers Carry (55/35)
16 Hang Power Snatches (115/75 lb.)

WHITE:
Every 3 min. for 3 Rounds Perform:
100-m Farmers Carry (45/25)
16 Hang Power Snatches (95/65 lb.)

BLUE:
Every 3 min. for 3 Rounds Perform:
100-m Farmers Carry
10 Hang Power Snatches