Dodge City, KS 67801
121012 "Fun Day Friday"
Please note; today Friday, October 12 there will only be a 5:30 class!!! Thank you!
Fun day Friday!!!
1 Rep Max
2. Bench
1 Rep Max
3. Run
10 x 100 Meters on the Minute
121011"Yoga/Rest Day"
Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
121010 "Pull Ups"
Max pull ups in 8 minutes! You can not take your
hands off the bar more than 6 times!
121009 "Black and Blue"
“Black and Blue”
5 Rounds For Time:
10 Power Cleans (135, 95)
10 Burpees
121008 "Nancy"
1. Snatch
3 x 2 Reps
2. “Nancy”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95,65)
121005 "Fight Gone Bad"
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
121004 "Yoga/Rest Day"
Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
121003 "Five Minutes of Fun"
Five minutes of fun!!!
Men’s Rx- 5 Minutes of Max Double Unders with 3 Burpee Penalty for each break
Men’s Scaled- 100 Singles, Max Burpees in 5 minutes
Women’s Rx- 5 minutes of Max Double Unders with 3 Burpee Penalty for each break
Women’s Scaled- 100 Singles, Max Burpees in 5 minutes
121002 "The 3 Amigos"
With a running clock complete:
10 Power Snatch (95,65)
10 Handstand Push Ups
at the 10 minute mark, complete:
2. 3 Rounds For Time
10 Thrusters (95,65)
10 Chest to Bar Pull ups
at the 20 minute mark complete:
3. 3 Rounds For Time
10 Box Jumps (24,20)
10 Toes to Bar
