Month: August 2018

DG

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

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Lung Busting Booty Work

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

Friday Junior

Strength: Weighted Step-up 5 – 5 – 5 – 5 – 5 Metcon: AMRAP in 7 Minutes: 20 Leg Throws, each 200-m Run together 20 Low Box Jumps (use two plates stacked, 10 reps per person)

Shoulder Madness

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

Did someone say SQUAT?

RED (RX+): 5 Rounds for Time: 9 Back Squats (225/155 lb.) 200-m Run Rest 2 min. WHITE (RX): 5 Rounds for Time: 9 Back Squats (185/135 lb.) 200-m Run Rest 2 min. BLUE: 5 Rounds for Time: 9 Back Squats 200-m Run Rest 2 min.

A Sprinkle of Everything

RED (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

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Superset

Strength (Superset): Bent-Over Row 3 – 3 – 3 Thruster 3 – 3 – 3 Metcon: 5 rounds of: 30 sec. Max Thrusters (65/45 lb.) 30 sec. Rest 30 sec. Push-ups 30 sec. Rest

All the Jumps

RED (RX): 10 Rounds for Time: 5 Burpee Box Jumps (24/20 in.) 18 Double-unders WHITE: 10 Rounds for Time: 4 Burpee Box Jumps (20/16 in.) 18 Double-unders BLUE: 10 Rounds for Time: 4 Burpee Step-ups (24/20 in.) 18 Fast Feet

Grip Strength

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