HOMEWORK WEEK!

(Forgot to post this before we left...sorry!)

The morning crew working on snatching. Becky is in her receiving position, while Steve is in the final overhead position! Way to go crew! In the second picture, the PM class is finishing their day with some plank holds!

Okay, so here is how it's going to work. Below are your homework assignments that you MUST do while we are gone. Each day we need to to post your times/ numbers/ etc to the comments. Be sure to indicate which workout it is as well. Have fun! The challenge is now on between the morning and night classes, push yourselves!

This week’s warm up:
3 rounds
10 push ups
10 sit ups
10 back extensions
10 pvc overhead squats

Monday ~ July 6th
*IRENE WILL OPEN GARAGE FOR EVERYONE AND CLASS WILL START AT 5:30PM*
“Kelly”
5 rounds for time:
Run 400 meters
30 box jump, 24 inch box (feet all the way on the box)
30 wall ball shots, 20/14# ball (aim for the basketball hoop’s rim)

Wed~ July 8th
*IRENE WILL OPEN GARAGE FOR EVERYONE AND CLASS WILL START AT 5:30PM*
(You do this 3 part workout continuous. Do not stop after each part. So it should go for 10 min, then run 400m, then 10 min again.)
Part 1: Max reps in 10 min of:
10 kb swings 55/35# (pop the hips and pull the bell down)
5 burpees
5 sumo deadlift high pulls 55/35# (feet are wide apart and pull the bell up to your chin…high elbows)
Part 2: RUN 400 METER
Part 3: Repeat part 1

Friday~ July 10th
*DO THIS AT HOME, AS IRENE WILL NOT BE HERE TO OPEN THE GARAGE.
4 Rounds for time:
400 m run
50 squats

Monday~ July 13th
*IRENE WILL OPEN GARAGE FOR EVERYONE AND CLASS WILL START AT 5:30PM*

Pull up ladder (use program #2 on the timer)
Do 1 pull up the 1st minute
Do 2 pull ups the 2nd minute
Do 3 pull ups the 3rd minute …. Etc. Go until you are unable to complete the required number in the given time….THEN work your way back down.

**Example:
1pull up on min 1
2 pull ups on min 2
3 pull ups on min 3
4 pull ups on min 4
5 pull ups on min 5
Couldn’t complete all 6 pull ups on min 6
4 pull ups on min 7 (go down the ladder from last completed)
3 pull ups on min 8
2 pull ups on min 9
1 pull up on min 10