Monthly Archives: April 2014

Thursday, May 1   We welcome the Pflugerville Police Department to our evening classes! We appreciate all that you do for our community!   WarmUp: 15 Burpee Wall Balls 50 Russian Twists 3 rounds: 3 divebombers 6 med ball jump … Continue reading

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Wednesday, April 30 Strength Class   Accessories: 3 rounds of: 15 Ab-mat Sit-ups 15 KB Russian Twists (35/25) 10 GHR (Glute Ham Raise) 10 Weighted Superman (14/10)   Strength: Back Squat Set 1: 5@50% of Back Squat 1RM Set 2: … Continue reading

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Wednesday, April 30   WarmUp: Med Ball Suicide Run 16 box jumps 16 KB cleans 8/8 16 cowboy squats 16 Med Ball cradles Med Ball Suicide Run   Strength:  OHS – week #6   WOD: 6 rounds of: 10 push … Continue reading

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Tuesday, April 29   Warm Up:  20 Burpees 2 rounds: 12 paralette jumps 10 ring rows 8 weighted side lunges 6 toes to ground 2 rope climbs   Strength:  Clean and Jerk – week #6   WOD: “Annie”  50-40-30-20-10 Double … Continue reading

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Monday, April 28   WarmUp:  200m Backward Run 50 DU/ 150 singles 2 rounds:    10 wall balls    10 HSPU    10 pistols   Strength: Snatch – week #6   WOD:  Half of “Hotshots 19″ 3 RFT 30 air … Continue reading

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