“The 300″
25 Chins
50 Deadlifts 135/95
50 Push Ups
50 Box Jumps
50 Floor Wipers 95/65
50 KB Clean & Press 55/35
25 Chins

Clean & Jerk
3-3-2-2-1-1
Rest

Perform ea exercise for as many reps as possible in 1minute.  After 1 minute immediately go into the plank position which you will hold for 1 min (that is your rest) after a minute in the plank position proceed to the next exercise for a minute.

2 Rounds of:
KB Swings 55/35
Plank Position Holds
Wall Balls 20#/14#
Plank Position Holds
GHD Sit Ups
Plank Position Holds

Most of you know that I am personally opposed to flexing the spine and I mostly attribute that to the research conducted by Dr. Stuart McGill.  He is a Canadian Dr. and the “back guru” for numerous professional and elite athletes world wide.    Enjoy the video and please pay attention, it could save your back!

5 rounds for time of-holding Medicine ball the entire time:

400 Meter Run

15 Pull Ups (Ball between knees)

15 Push Ups (Hands on top of ball)

15 GHD Sit Ups (Ball to chest)

15 Back Extensions (Ball to chest)

                                        DEADLIFT
Beginner                    Intermediate                    Advance
5-5-5                            5-5-5-5                         5-5-5-5-5

                                          Mini-Metcon
AMRAP In 8 Min       AMRAP In 10 Min            AMRAP In 12 Min
7 Hng Pwr Cln            7 Hng Pwr Cln                   7 Hng Pwr Cln
    65/35                       95/65                                 135/95 
7 Bench Dips              7 Bar Dips                         7 Ring Dips
7 Seated Knees          7 Knee Raises                   7 Knees to Elbows
 to chest

Post loads and time to comments.

THE BUBBLE GYM IS RE-OPENED & OPERATIONAL!!!!!

                                    Overhead Squat
BEG.                                  INT.                                 ADV.
5-5-5                                5-5-5-5                           5-5-5-5-5

Mini-Metcon
12-9-6                               15-12-9                         21-15-9
200  M                              400 M                            400 M
Push Press   55/35             Push Press 75/55            Push Press 95/65
Ball Slams  10/6                 Ball Slams 14/10            Ball Slams 20/14

Post loads and time to comments

BEG.                         INT.                   ADV.
2 Rounds                3 Rounds         4 Rounds

25 Box Jumps
 5 Burpees
25 Push Ups
 5 Burpees
25 GHD Sit Ups
 5 Burpees
25 KB Swings 55/35
 5 Burpees

Post loads and time to comments.

CLEAN & JERK

Beginner                  Intermediate           Advance
Hng Pwr Cln           Pwr Cln&Jerk            Cln&Jerk
3-3-3                        3-3-3-3                  3-3-3-3-3

MINI-METCON
Beginner                    Intermediate          Advance
2 rounds                    2 rounds                3 rounds
200 M Run/Row        400 M Run/Row       400 M Run/Row
10 Air Squats            15 Air Squats          15 Frnt Sqt 95/65

Post loads and time to comments.