20 June 2013

Friday & Monday, 21 & 24 June 2013

***I will be at the gym at 0800 on Saturday for anyone who wants to work on barbell movements and Oly lifting.***

If you enjoy what we are doing with these classes, please put in an ICE comment for the BPC gym.  Be sure to put your contact info at the bottom, comments with names are viewed by higher level leadership.  Just go to the link below.

http://ice.disa.mil/index.cfm?fa=card&sp=97045&s=629&dep=%2ADoD&sc=5

A Group:
Warmup:
- 10m Walking High Knees
- 10m Running High Knees
- 10m Walking Butt Kicks
- 10m Running Butt Kicks
- 10 PVC Pass Through
- 10 Around the Worlds

Strength:
5x5 Front Squat (Barbell, KB Goblet Squat, DB Goblet Squat, Body Bar)

WOD: This one is a burner
8 Min AMRAP
- 10 Thrusters
- 10 Leg Raises (depending on class size, scale up to toes-to-bar or knees-to-elbows)
- 10 Tire Dips

B Group:
Warmup:
- 10m Walking High Knees
- 10m Running High Knees
- 10m Walking Butt Kicks
- 10m Running Butt Kicks
- 10 PVC Pass Through
- 10 Around the Worlds

Strength:
5x5 Snatch (Barbell, DB, KB)

WOD:
"Triple 7"
20 Min AMRAP
- 7 Pushups
- 7 Squats
- 7 Burpees

Scaling Options
- Pushups/knee pushups
- Pullups/Banded Pullups/Ring Rows




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