Swing Cocktail
Dead Cleans
Chest Press
Goblet Squat
Windmill
1 Leg Deadlift
Press
Figure 8 to Hold
Pullover Sit Up + RS Twist
Split Squat
Crunch Cocktail
Rows
Snatches

Thrusters
Low Figure 8 to Swing
Slingshot
Standing Hot Potato
Planks
Run 300 meters
Repeat and enjoy!

Workout today at 8:00 AM on Jenness Beach!!!!!
See you there!!!

Reminder: Beach workout tomorrow at 8:00 AM!!! No regularly scheduled classes.
Round 1
Heavy Swings
Light Swings
Round 2
200 meter Run
Rack Hold
Round 3
Figure 8 to a Hold
Planks
Round 4
Ring Rows
Push Ups
Round 5
Barbell Military Press

Find a partner. One person runs 200 meters while the other performs an exercise. Only one runner at a time, so move fast!!! Work together to finish first!!
American Swings x 15 / 200 meter Run
Push Ups x 15 / 200 meter Run
Sit Ups x 15 / 200 meter Run
Pull Ups or Ring [...]

REMINDER: The Student Athlete Program Starts Next Week. SIGN UP NOW!!!!
Round 1
High Pulls
H2H Press
Round 2
High Pulls x 12/12
Ballistic Rows
Round 3
High Pulls
Kickstand Lunges
Round 4
High Pulls
Bottoms Up Cleans
Round 5
High Pulls
Swing + Flip + Squat
Round 6
High Pulls
One Leg Deadlift
Round 7
High Pulls
Triple Crush
Round 8
High Pulls
Suitcase Deadlift
Round 9
High Pulls
Super Plank to an Inchworm

Remember to email and let us know if you will be attending the Beach-Bells workout on Saturday morning at 0800. Normal classes are cancelled on Saturday 6/27/2009!!!
Repeat each round 5 times!
Round 1
H2H Sumo Deadlift
Swings
Round 2
Get Up Sit Ups
Hot Potato Russian Twist
Round 3
Press Ladders x 1/1, 2/2, 3/3
Snatches

Perform as many rounds of the following as possible in 3 minutes. Repeat 5 times!
3 Cleans
6 Push Ups
9 Air Squats
Time us running out!! The Summer Athlete program starts next week and runs from 2:00 PM to 3:00 PM Monday through Friday. Sign your athlete up today!!!

Perform the following every 2 minutes!
5 Burpees
10 Knees to Chest
15 Swings
20 Air Squats

Work for 1 minute per exercise then rest 1 minute. Repeat 3 times!!!
Thruster / Figure 8 to a Hold
Lunges / Rows
Swing + Flip + Catch / Spiderman Push ups
Seated Hot Potato / Cross Body Mountain Climbers