1 Power Clean, 2 Front Squats (185#/125#)
Squat to a 5 RM
Do something crazy at 11:11 AM and 11:11 PM. So many 1′s.
30 Box Jumps (24″/20″)
30 Wall Balls (20#/12#)
5 Ring Dips
Snatch and Clean and Jerk
10-15 reps each at 50%-65%
Kind of looks like a Jake doppelganger…
100 Hammer Swings (50 Each Side)
100 Double Unders
Kettlebell Squat Cleans (16 kg/8 kg)
Pendlay Rows (135#/95#)
Press to a 5RM
Death by 10 Meters
With 2 cones set up 10M apart, run 10M in the first minute, 20M in the second minute, 30M in the third, and so on and so forth until you are unable to run sprint the distance within the minute.
Who let the gorilla loose?
50 Box Step Ups (16 kg/8 kg each hand)
10 Sandbag Get Ups (50#/35#)
1 Rope Ascent
There’s a man in booty (wrestling?) shorts in the photo. Zoom in if you dare.
Max Rep Pull-Ups
Strategize and visualize those pull-ups: it helps.
A couple Halloween pics are coming in the next two days. Regrettably, there was no green body painted man with ripped purple jeans at the gym. What a shame.
8 Power Cleans (135#/95#)
8 Kettlebell Swings (32 kg/24 kg)
8 Back Squats (135#/95#)
Great work on Cindy yesterday, folks. Way to set some PR’s!
10 Pendlay Rows
Each round consists of 6 cycles of the following:
Dumbbell Hang Power Clean
Dumbbell Front Squat
Dumbbell Push Press
Dumbbell Lunge Right
Dumbbell Lunge Left
Once you begin a round, do not set the weight down until all 6 cycles are complete. Go up in weight each round to perform the heaviest round possible and rest as needed between rounds.
Box Jumps (30″/24″)
A big RVA thanks goes out to all of our great volunteers for helping us run the Old Dominion Classic. As always, we can’t do it without your support. Thanks guys and girls!