Dodge City, KS 67801
121004 "Yoga/Rest Day"
Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
121003 "Five Minutes of Fun"
Five minutes of fun!!!
Men’s Rx- 5 Minutes of Max Double Unders with 3 Burpee Penalty for each break
Men’s Scaled- 100 Singles, Max Burpees in 5 minutes
Women’s Rx- 5 minutes of Max Double Unders with 3 Burpee Penalty for each break
Women’s Scaled- 100 Singles, Max Burpees in 5 minutes
121002 "The 3 Amigos"
With a running clock complete:
10 Power Snatch (95,65)
10 Handstand Push Ups
at the 10 minute mark, complete:
2. 3 Rounds For Time
10 Thrusters (95,65)
10 Chest to Bar Pull ups
at the 20 minute mark complete:
3. 3 Rounds For Time
10 Box Jumps (24,20)
10 Toes to Bar
121001 "Gwen"
1. Back Squat
5 Rep Max
2. “Gwen”
15 – 12- 9 Reps of Power Clean and Jerks (max load)
Rest as needed between sets
120928 "Cash Out"
1. Snatch?
On the Minute
9 x 1 rep at 80%
2. Clean and Jerk
On the Minute
9 x 1 Rep at 80%
3. “Cash Out”
1000 Meter Row
120927 "Yoga/Rest Day"
Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
120926 "Double"
1. Bench??
3 Rep Max
2. “Double”
AMRAP 3:
6 Kettlebell Thrusters (70, 53)
2 Rope Climbs
Rest 5 Minutes
AMRAP 3:
6 Kettlebell Thrusters (70, 53)
2 Rope Climbs
120925 "Radius" & "Alert"
1. “Radius”
3 Rounds For Time:
6 Snatches (145, 100)
200 Meter Run
2. “Alert”
3 Rounds For Time:
50 Meter Heavy Sled Drag Between Legs
200 Meter Kettlebell Farmer’s Carry (70,53)
120924 "The Pegusus"
1. Back Squat
3 Rep Max
2. “The Pegusus”
AMRAP 6:
5 Pull Ups
10 Power Cleans (95, 65)
15 Double Unders
