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Friday 11/25/16

Reminder, there is only 1 class today at 9 am.

 

Fitness + Performance – Workout of the Day

1. Banded Warm-up X 2 sets

15 Banded Pull-aparts

15 Banded Good Mornings

15 Kip Swings – be sure to keep lats engaged

+

Partner “Schmalls” 

Teams of 2, athletes run together, but one athlete works at and time and split the reps as needed. 

For Time

Run 800 meters

Then 2 rounds of:

50 Burpees

40 Pull-ups (sub inverted rows)

30 Pistols (sub single leg box squats)

20 KB Swings – 53/35

10 Handstand Push-ups

Finish w/ 800 meter Run

namesake photo
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

 

Competition – Workout of the Day

AM

1. Overhead Squat – Build to a 5RM

+

4 Rounds for Time

Run 400 meters

15 Handstand Push-ups – kipping

5 Snatch (squat) – 165/110

+ (rest as needed)

3 Rounds for Time

15 Deadlifts – 225/155

15 Toes to Bar

15 Cal Row

 

PM

Run 800 meters, rest 1 min, Run 400 meters

Rest 3 mins X 4 sets