MONDAY - "Just A Quickie"

MONDAY - "Just A Quickie"

Finals are upon us! I will still post workouts, but we won't be meeting at the usual times. The workouts will not require any equipment so feel free to do them at home, in a study room at the library, or at the gym. Derek said he'll be there every day at noon if you'd like to join him.

Also, this will be my last trimester leading the Health and Fitness Club. We started this 2 years ago with just two of us and have since had over 50 athletes join us to improve their health and fitness! I've met some of my best friends in club - it's been a privilege, and thanks for your participation and encouragement.

The club will still be here next tri in the very capable hands of Akilah and her officers Justin, Derek, and Scott. I'll still be there to workout next tri, and I can't wait to see what they do with the club!

Other than that good luck on finals! But don't neglect your workouts - everyone needs a break and exercise will improve your brain function and memory! True story.

TRAINING
AMRAP in 10 minutes:
- 15 squats
- 10 sit-ups
- 5 push-ups

FRIDAY - "Jersey Shore Fist Pump"

FRIDAY

TRAINING - "Jersey Shore Fist Pump"
3 rounds for time:
- 12 R arm thrusters (45/25)
- 9 burpees
- 12 L arm thrusters (45/25)
- 9 burpees

THURSDAY - "Angie"

THURSDAY

TRAINING - "Angie"
For time:
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats

WEDNESDAY - "Ab Buster"

WEDNESDAY

Training - "Ab Buster"
5 rounds for time:
- 15 L-pull-ups
- 30 push-ups
- 45 sit-ups

TUESDAY

TUESDAY

TRAINING
AMRAP in 12 minutes:
- 10 burpee bench jumps
- 20 DB push press (35/20)
- 30 overhead squats (65/35)

MONDAY - "Filthy 50"

MONDAY

Finals start this week, so the workouts will be shorter. No strength portion - just the WOD.

TRAINING - "Filthy 50"
50 of each for time:
- bench jumps
- jumping pull-ups
- DB swings (55/35)
- walking lunges
- knees-to-elbows
- DB push press (40/30)
- good mornings (45/25)
- wall balls (20/16)
- burpees
- double-unders

FRIDAY

Here's one for the ladies

FRIDAY

Next week finals begin! We WILL have workouts at the usual times, but there won't be a strength portion. So we should be in and out of there in 20-30 minutes. Make sure you arrive on time!

STRENGTH
- Bench Press: 3-3-3-3-3

TRAINING
5 rounds for time:
- 5 wall climbs
- 10 toes-to-bar
- 20 side-jumps over bench

THURSDAY - "Push Up Ladder"

Next week finals begin! We WILL have workouts at the usual times, but there won't be a strength portion. So we should be in and out of there in 20-30 minutes. Make sure you arrive on time!

THURSDAY

STRENGTH
- Power Snatch: 3-3-3-3-3-3-3-3

TRAINING - "Push Up Ladder"
For reps: do 1 push-ups the first minute, 2 the second minute, etc until you cannot fit that many push-ups in that minute.

WEDNESDAY - "Helen"

WEDNESDAY

STRENGTH
- Squat Cleans: 5-5-5-5-5

TRAINING - "Helen"
3 rounds for time:
- run 400m
- 21 DB swings (55/35)
- 12 pull-ups

Tuesday - "Buns of Steel"

TUESDAY

STRENGTH
- Front Squats: 5 warmup sets then 1 attempt at 20 reps

TRAINING - "Buns of Steel"
For time:
- 50 glut bridges
- 10 burpees
- 40 glut bridges
- 20 burpees
- 30 glut bridges
- 30 burpees
- 20 glut bridges
- 40 burpees
- 10 glut bridges
- 50 burpees

MONDAY - "The 300"

MONDAY

STRENGTH
- Push Press: 5-5-5-5-5

TRAINING - "The 300"
For time:
- 25 Pull Ups
- 50 Dead Lifts (135/95)
- 50 Push Ups
- 50 Bench Jumps
- 50 Sit ups
- 50 DB Cleans (35/25)
- 25 Pull Ups