May 2011

No morning hours 2:00-8:00p Open Gym / Weightlifting Club

Fight Gone Bad 3 rounds for total reps: Wall-ball 20/14 Sumo deadlift high-pull 75/55 Box Jump  20 Push-press 75/55 Row for Calories Rest 1:00 (1:00 for each exercise.  The clock is constantly running, no time allotted to change stations) —————————————————— 3:45-4:25 East Valley Kidz 6:00p EVCF Running Club Road Run

For load: Hang Power Clean & Jerk 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets For time: 50 Burpees  

1/2 Murph with a Sandbag For time: 800m Run with 35lb Sandbag 50 Pull-up 100 Push-up 150 Squats 800m Run with 35lb Sandbag —————————————————– 6:30p EVCF Running Club   We will meet at the gym and run to the park. 400,200,100,100,200,400 (2 to 1 rest to work ratio)  

12:00p Rowing Class with Coach Jeremy Ford

For load: Jerk  2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets For time: 250 Double Unders _____________________________ 3:45-4:25p East Valley Kidz

No morning hours 2:00-8:00p Open Gym / EVCF Weightlifting Club

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 3:45-4:25p East Valley Kidz 6:30p East Valley Running Club [youtube]MqV40jVo6fg[/youtube]

For load: Hang Power Clean 2-2-2-2-2-2-2-2-2-2 Rest 1:00 between sets AMRAP 1:00 Tire Flip _______________________________ 6:00p EVCF Weightlifting Club / Open Gym