Monday the 12th of March, 2012

Magic 50

5 rounds of

5 db snatches per arm

5 db swings per arm

10 burpees

60 Seconds rest

Go heavy on this one. Do as heavy a dumbbell as you can handle safely.

rest and recover

Farmer's Walk - Max distance with no drops - three efforts

Wednesday the 7th of December, 2011

"Magic 50"

Magic 50
5 db snatches per arm
5 db swings per arm
10 burpees
1 minute rest

5 rounds for time.  Go heavy and fast on this one. 

Then an optional finisher of trainer's choice

Monday the 13th of June, 2011

Magic 50
5 db snatches per arm
5 db swings per arm
10 burpees
1 minute rest

5 rounds for time

Then a finisher

Monday the 28th of March, 2011

Magic 50

5 rounds

10 single arm db snatches
10 single arm db swings
10 burpees

Go heavy on this one.

Friday the 7th of January, 2011

10 minutes of Turkish Get Up Practice

10 minutes of Handstand Practice

Max Plank Hold
Max L-Sit
Max Squat Bottom Hold
Max Wall Sit

Work through this sequence twice

"Magic 50"
5 db swings per arm
5 db snatches per arm
10 burpees

5 rounds

Go at least 5 lbs heavier than last time.

wednesday the 24th of November, 2010

"Magic 50"

5 dumbbell snatches per arm
5 single arm dumbell swings
10 burpees
5 rounds for time

Only one class tomorrow at 9am