4:30 Class Cancelled

Hey y'all,
There will no longer be a 4:30 edition of Core HIIT. Sorry to break the news this way (especially to Tim), but there just aren't enough people coming then. If we can get more people interested in coming to it, I will think about reinstating the 4:30 class.
Thanks and sorry again (mostly to Tim)!
Devin

6.11.13

A. Squat cleans - establish a daily single

B. Not-so-nasty girls:
30 air squats
3 muscle ups
5 hang power cleans

The original "Nasty Girls"

6.10.13

4:30/5:30 will be with Coach Eddie today, but I'll be back Tuesday!

A. Turkish get-ups - Technique

B. While one person rows 250m, the other people hold an L-sit or do Turkish get-ups. Complete 4 rounds total.

6.7.13

A. Deadlift 5, 3, 1 @ 90% of max

B. Tabata mashup: Wall balls + Kbs

C. Not for time: 3x20 GHSU + 3x20 Back extensions

6.6.13

A. Back squat 5, 3, 1 @ 90% of max

B. Squat snatch technique work

C. Power snatches + Double Unders:
1 + 10
2 + 20
3 + 30
4 + 40
5 + 50
4 + 40
3 + 30
2 + 20
1 + 10

6.4.13

A. Bench Press - Work up to a 5-rep max

B. 4 rounds:
1 minute max rep pushups
400m sprint
Rest two minutes between rounds

6.3.13

A. Press 5, 3, 1 @ 90% of max

B. Thruster technique

C. "Fran"
21-15-9
Thrusters
Pull-ups

Efficiency tips for pull-ups