Come join Mike the “Rock Tape Doc” Labrador this Saturday Apr. 23rd from 8am – 12pm, and learn the benefits of K-Tape. CLICK HERE to confirm!
Coach Stephen Pelcher will be conducting a “Foundations of Running” Clinic this Saturday April 23rd at 9am. Attend so that you can make sure you’re ready to hit the trail with good running mechanics as warmer weather approaches.
Monday 4/18/16
On a 10 minute clock:
30 clean & jerks 135/95
Max calories in remaining time
Tuesday 4/19/16
For time:
10 Wall Walks
20 TTBs
30 Front Rack walking lunges
400m Run
50 Dead Lifts
400m Run
30 Front Rack box step ups
20 TTBs
10 Wall Walks
Rx = 95/65-lbs
Wednesday 4/20/16
4 RNFT
30 sec Ring Support Hold (top)
50′ Waiter’s Walk – Left Hand 53/35lb KB or DB
30 sec Ring Support Hold (bottom)
50′ Waiter’s Walk – Right Hand 53/35lb KB or DB
Ring Support Hold
then,
For Time:
50 wall ball shots 20/14
Waiter’s Walk
Thursday 4/21/15
Teams of 2 – Tag Team
AMRAP 20
200m Run
25′ HS Walk (or 20 Shoulder Taps)
15 Russian KBS 70/53lbs
*When Partner 1 gets done with each movement, they “tag” Partner 2, and they go back and forth taking turns doing each movement for the entire 20 minutes.
Friday 4/22/15
Hang Power Snatch
5-5-5-5-5
then,
For Time:
15 hang power snatches 75/55
400 meter run
15 hang power snatches
Saturday 4/23/16
“Archie” Honeycutt
Amrap 30min
Archie came into the world on September 30, 2015 and labor was 13 hours.
Thus, we honor him in the following rep scheme:
9-30-15-13
9 Clean and Jerks 95lbs/65lbs
30 Sit Ups
15 Box Jumps 24in/20in
13 Pull Ups
Sunday 4/24/16
For time:
30-20-10
TTB
Push Press 115/80lbs
Calories on Rower