backtrack

400m run

10 push ups 

20 walking lunges 

30 mountain climbers

40 sit ups

30 mountain climbers

20 walking lunges 

10 push ups

400m run

Sprints 3x sprint/ walk laps

With 3x 60sec planks after each lap 

class is cancelled today, but here is the workout:

4 rounds of :

6 thrusters
6 pull ups
6 burpees
400m run

HOLIDAY PLAY

15 MIN AMRAP:

10 KBS
10 MED BALL THROWS
10 CALORIES ON THE ROWER


15 MIN AMRAP:

5 BALL SLAMS
10 OVERHEAD PLATE LUNGES
15  PUSH UPS
20 PLATE TWISTS

EARLY CLASS: 1100-1130

Hey gang!

Sorry for the late note. I've been having computer issues all morning. I received a note that the PAC wants us out of the gym by 1145 so they can close at noon. So, Let's meet at the High Bay room at 11:00 sharp  and we will do the following workout:

30 KBS
4 rounds of:
400m run
10 walkover push ups
15 bw squats
1 200m sprint

finish with 30 burpees!

PAC Closed Today

Happy snow day!

Holiday Schedule

Hello All!

Some of you may have already noticed, but I posted the holiday schedule in the high bay room (our workout room) at the PAC on Friday. There are a few changes and cancellations to this month's remaining class schedule. Here is a run down of the rest of the month:

10 Dec: Regular Class: 1300-1400
12 Dec: The PAC closes for their Holiday party at noon.  A make up class will be held at 1100-1200
17 Dec: Regular Class: 1300-1400
23 Dec: Make up Class: 1300-1400

19, 24, 26, 31 class will be CANCELLED

I'll continue to post on the days the PAC is closed or class is cancelled to so please be sure to check in between visits to the dessert table… ;)

Happy Holidays!

Oh yes... the workout.

 Deadlift 5x3
 dips 5x10


then
200m high knees

3 rounds of:

10  bent over rows
30 mountain climbers


then 200m bottom kicks

overhaul

4 rounds:

7 thrusters
8 pull ups
9 burpee box jumps


3 rounds of:
400m run
20 push ups
300/200m row
20 split jumps

Finish with
4x15 sec flex arm hangs
4x 15 heavy Russian KBS