Thursday 5/8/14

"Fitness"
A. 20 AMRAP
50 walking lunges
25 toes to bar
50 air squats
25 abmat sit-ups

"Sport"
Rest day

Wednesday 5/7/14

"I'm a firm believer that if you put the time in and effort forward, the results will come."MJ

We will still be posting the Workouts for Thursday, Friday, and Saturday.  Just because it's "time off" for us, doesn't mean you have to.  The workouts for Thursday and Friday will be longer, bodyweight, and possibly team workouts.  Still get to the gym and put some time in!

Also, don't forget....  Southern Moon Slim Down starts next Wednesday!  Get yourselves ready!

"Fitness"
A.  Deadlift 5 sets 5 reps
-Complete 10 Toes to bar after each set
B.  30-20-10
Wall ball
Kettlebell swing

"Sport"
A.  2 front squat 2 jerks
B.  5 rounds
Max HSPU hold
15 toes to bar

Tuesday 5/6/14

Worry does not empty tomorrow of its sorrow. It empties today of its strength.-Corrie Ten Boon

"Fitness"
A.  Split Jerk 7 sets 3 reps (Technique)
B.  3 rounds for time
10 Ground to Overhead
20 Pullups
Run 400m

"Sport"
A.  Clean & Jerk Single
B1.  RDL 3 sets 8 reps
B2.  Box jump 3 sets 10 reps
C.  100m sprint
Recover

Monday 5/5/14

“For every minute you are angry you lose sixty seconds of happiness.”-Ralph Waldo Emerson

"Fitness"
A.  Backsquat 5 sets 5 reps
B.  Regional Event 4
For time:
21-15-9-6-3
Handstand Pushup
Front Squat
Bar Facing Burpee

"Sport"
A.  Snatch Single
B.  Backsquat 5 sets 5 reps
C.  Amrap 10
Legless Rope Climbs

Friday 5/2/14

Paleo Potluck @ 6PM!  Come on out!

"You can never outwork a bad diet."

"Fitness" & "Sport"
A.  Backsquat: 20 minutes to work to a tough single
B.  "Fran"
For time:
21-15-9
Thrusters 95/65
Pullups