Overflow

32C852F5-8D59-4182-BB26-67A471EA3429RED (RX):
50 Weighted Hip Extensions (25/15 lb.)
40 Squat Jumps to 6″ Target
30 Parallette Pass-throughs
20 Double KB Deadlifts (32/24 kg.)
10 Muscle-ups

WHITE:
50 Hip Extensions

40 Squat Jumps to 6″ Target
30 Parallette Pass-throughs
20 Double KB Deadlifts (24/16 kg.)
10 Low Ring Modified Muscle-ups

BLUE:
50 Good-mornings

40 Squat Jumps to 6″ Target
30 Parallette Kick-backs
20 KB Deadlifts
10 Jumping Chest-to-bar Pull-ups

Sustained Effort

IMG_3953Strength:
Work up to a Heavy 3 Pause Front Squats + 2 Front Squats

Then perform:

Metcon:

RED (RX):
As far as possible in 15 min.
2 Front Squats (115/75 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.

WHITE:
As far as possible in 15 min.
2 Front Squats (95/65 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.

 

BLUE:
As far as possible in 15 min.
2 Front Squats
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.

Post Labor Day Burn

IMG_3774RED (RX+):
6 Rounds for Reps:
30 sec. Assault Bike
30 sec. Rest
30 sec. Box Jumps (24 in.)
30 sec. Rest
30 sec. DB Hang Power Cleans (65/45 lb.)
30 sec. Rest

WHITE (RX):
6 Rounds for Reps:

30 sec. Assault Bike
30 sec. Rest
30 sec. Box Jumps (20 in.)
30 sec. Rest
30 sec. DB Hang Power Cleans (50/35 lb.)
30 sec. Rest

BLUE:
6 Rounds for Reps:
30 sec. Assault Bike
30 sec. Rest
30 sec. Plate Jumps
30 sec. Rest
30 sec. DB Hang Power Cleans
30 sec. Rest
**Scale weight accordingly

Happy Labor Day

IMG_3955Press
5-5-5
Push Press
3-3-3-3-3

Then:

In the first 5 min., perform:
400-m Run
100 Double-unders

In the second 5 min., perform:
300-m Run
75 Double-unders
30 KB Swings (24/16 kg.)

In the third 5 min., perform:
200-m Run
50 Double-unders
20 KB Swings
8 Wall Climbs

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