Tuesday, 11.25.14

Nice work for a Monday, Team!
We will have our 6:30am CFXpress class Tuesday! We need more people to show! 🙂

Power Clean 5×5 (3sec pause at knee) 60-70% 1RM 
Adv: Same but at 70-80% 1RM

“Tabata Tuesday”
8 rounds 20 seconds work 10 seconds rest
-Cal Row
-10m sprints
Scales: 7,6,5 rounds

30min EMOM
 even: 15 burpee 
 odd: 15 cal row
(Keep the 15 as long as possible then go down to 12)

TEC: 3 rounds Run 400m (20/14), rest 1min, Run 400m, rest 1min, Run 200m (20/14), rest 30sec, run 200m, rest 30sec

Bonus Work
3×10 side plank pass throughs (each side-like side planks but reach up then pass under belly with same arm-another imagination one 🙂 ) 3×10 oblique crunches, 3×10 v-ups< Work Hard, Eat Clean, Be Blessed! IMG_5438.JPG


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