Black Group:
12-9-6 25lbs DB Burpees into 25lbs Weighted Pull-Ups (12 Burpees-then 12 Pull-Ups 9 Burpees-9 Pull-Ups…)
Red Group:
21-15-9 Burpees into Ring Rows (21 Burpees-then 21 Ring Rows-15 Burpees-15 Ring Rows…)
HAPPY BIRTHDAY AZURE Crazyhorse!!!!
Black Group:
Power Cleans Max Effort: 1-1-1-1-1-1-1
Red Group:
Power Cleans @ 50%1RM (1 Rep Max) 15-14-13-12-11-10
If the wind will not serve,
take to the oars.
Destitutus ventis, remos adhibe
Latin Proverb
Black Group:
AMRAP (As Many Rounds as Possible) in 20 minutes of:
5 Knees to Elbows
10 Burpees
15 Squats
Red Group:
AMRAP (As Many Rounds As Possible) in 20 Minutes of:
5 Sit-Ups
10 Push-Ups
15 Squats
Black Group:
As many Rounds in 20 Minutes of:
11 reps- Plyo Push-Ups (Use Two Plates stacked on either side of your hands and push off-bring hands to top of plates-press off and go back to the floor)
9 reps- Upright Rows @ 60% BW
7 reps- Dips
5 reps- L Pull-Ups
Red Group:
As Many Rounds in 20 minutes Of:
11 reps- Push-Ups
9 reps- Upright Rows 45% BW
7 reps- Chair Dips
5 reps- Ring Rows
Black Group:
5 Sets x 5 Reps of Cleans @ 90% of Body Weight— 3 min rest between sets
Red Group:
5 Sets x 15 Reps of Cleans @ 45lbs— 2 min rest between sets
Black Group:
5 Rounds AFAP (As Fast As Possible) of “7/11″
7 Thrusters-95 lbs
11 Burpees
Red Group:
5 Rounds AFAP (As Fast As Possible) of “7/11″
7 Squat to Dumb-Bell Press 20lbs
11 Push-Ups
Black Group:
“3k-5k-15k”
3k-Run
5k-Eliptical
15k-Bike
Red Group
“1 mile-2 mile-5mile”
1 mile Run/Walk
2 miles Eliptical
5 miles Bike
Black Group:
5 Rounds:
2 minutes AFAP Bike (As Fast As Possible)
15 Back Extensions
Max Pull-Ups
Max Push-Ups
Pull-Up Holds (Ring Row or low bar Hold)
Push-Up Hold
10 Wall Ball
Rest 2 minutes
Red Group:
5 Rounds:
2 minutes AFAP Bike (As Fast As Possible)
10 Back Extensions
Max Push-Ups
Ring-Row Hold
Push-Up Hold
Rest 2 minutes
** Amazing job to all the young baseball players who participated in the ITS Baseball summer camp. All of you did an extraordinary job in the intense heat and showed great talent and drive. Keep up the great work!**
For more information on ITS Baseball and camps see: http://itsbaseball.net/