Benchmark # 9 – “Samson”
-6 Rounds For Time of:
-6 Ring Dips
-9 Dead Lifts (275/185 LBs)
-12 Box Jumps (30/24 inches)
-24 Double Unders (5:1 singles)
-200 meter Run

Partner Workout
For Time:
-100 Handstand Push-ups
-200 Pull-ups
-300 Air Squats
*One partner works while other partner completes a 200 meter reverse run

FOR TIME:
10-9-8-7-6-5-4-3-2-1
-Knees to Elbows
-Push-ups
-Mountain Climbers (L/R=1)
*5 Burpees between rounds (or on the dashes)
Clients…You CANNOT break up your reps. If you stop in the middle of your reps, you must start that movement over until you complete it straight through.
Ex: If you are working on 8-Mountain Climbers but only get to 6 before you stop to rest,  you’ll have to start the mountain climbers all over until you complete all 8 in a row.  Aren’t we nice:)

Make sure to bring your friends into any one of our locations today.  Allow them to experience a really great workout, with family!

Goblet    Hollow   Bar
Squats    Rocks     Muscle
(53/35)                  Up
10               10           1
9                 10           2
8                 10           3
7                 10           4
6                 10           5
5                 10           6
4                 10           7
3                 10           8
2                 10           9
1                 10           10

-200 meter Run
-5 Dead Lifts (225/185 lbs)
-10 Knees to Elbow
-10 Box Jump Rebounds (24/18 inch)
-As many Sprawls as possible in the remaining time.

Score = Total Sprawls

Benchmark # 8

…Called “Lucifer” because it’s just plain evil!
21-15-9
-Thrusters (95/65 pounds)
-Burpees

-6 Split Jerk (135/95 lbs)
-9 Plank Row (25+/15+ lbs)
-12 Floor Press (44/26 lbs each hand)
-15 Sand Bell Russian Twist (30+/20+ lbs)

-4 Cleans (185/135 lbs)
-400 meter Run

The Florida locations are having their first “Battle of the Boxes” today at the Palm Beach Gardens location.  All Florida locations will be closed in support of this event.  It’s going to be a a lot of fun so come on out to watch and don’t forget our spectator workout for you at 9:30 am.

John’s Creek, Georgia and Asheville, North Carolina will be open with normal class times.