How many rounds in 20 Minutes

3 power cleans - 50% body weight is goal

6 push ups

9 squats

November is the start of guided discovery to improving everyones power. It is a wonderful journey filled with proven exercises that will allow you to run faster and jump higher - just like the old PF FLYERS sneakers commercial. At the end of the winter, your measured improved results will translate into greater speed on the bike, faster times in the water, dazzling speed on the run. Your recovery will be quicker in the transition. Its going to be fun.

300 JUmp ROpe DON’T FORGET NOVEMBER IS BEGINNING OF PWR MO

10 Suitcase Deadlift- DB/KB

10 Step Ups with Weights to side

10 Step over the Hurdles - high knees - wts OH

RUn to corner and Back

10 split jumps

10 Frog Leaps (Standing Broad Jump)

3 ROunds

November Power Month

What will we work on this month?

You gotta come see!

Come Join us in November for POWER MONTH.

We will work this month on a combination of exercises designed to increase your strength and power. 2 of the 10 components of athleticism.

Dont Worry. For those looking for a traditional Fit Pit workout, you wont be dissapointed.

Bring your A game. You know that Sheryl and I will. Will You?

High PUll Snatch (HPS)

10 Box Jumps - 5 HPS - 5 Dips

20 Box JUmps - 10 HPS - 10 DIps

30 BOx JUmps - 15 HPS - 15 DIps

Recover

#2 - 100 situps for time

Come and Bring 2 friends

Closed Friday Nite 10/24

20 sec on - 10 sec rest - 8 rounds of each exercise

Dips

Pull UPs

PUsh Ups

Squats

score each round -= all rounds count for total

The Fit Pit will be closed Friday nite 10/24

RUn 400

21 DB/KB Swings (55/35)

12 Pull Ups

3 rounds

#2

Superman - 3 positions - 30sec on/30 sec off

On the minute for 10:00

4 box jumps

3 air squats

2 body blaster / plyo jump

3:00 Recovery

4 situps

3 push ups

2 pull ups

1 KtoE