Just keep going...

6 box jumps
6 pushups
6 thrusters 65/45
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5 good mornings
10 up-downs
20 squats
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4 KB swings 45/35
14 lunge kicks
14 MTn climbers
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4 burpees
10 jumping jacks
10 plate squats 15/10

Complete each set within a minute. Earn extra rest by finishing early. Start the round again at the start of each minute. Six times through each set.

Friday HardCore Fitness Class - "TJ"

Praying to the fitness Goddess for mercy that will never come!

Ten 2.5 minute rounds
Complete as many reps as possible in first two minutes followed by continuous mountain climbers for remaining 30 seconds (don't count the mountain climbers). Deduct 10 reps for every stoppage during mountain climbers.

Up-Downs
AbMat sit-ups
Pushups
KB Crushers 45/30
Stair climbs (2 stairs per step)
Toes to Bar
Back squats 135/95
Hang Cleans 95/65
Bungee sprint
Row (calories)

Wednesday HardCore Class

"Pesky Disteactions"

Once through for time:

95#/65# scale weight as needed
use the same bar for all movements

20 Deadlifts
20 Thrusters
20 Hang Cleans
20 Front Squats
20 Clean and Jerk
20 Squat Cleans

plus... 3 burpees every minute on the minute

Monday HardCore Class

This a repeat of a workout from A year ago January called a box and a barbell. It's a partner workout and is untimed. By the evening class we had smoothed out the windshield wiper wrinkle that caused some confusion in the sequence. On the barbell sequence we had the partner finish the dead lift, hang clean, push press sequence while the other partner was finishing the updown, MTn. Climber, MTn. Climber wide sequence THEN they each did 10 windshield wipers before heading to the stairs. Worked much better!

http://www.littlefieldsgym.com/littlefields_gym/2010/01/saturday-workout-a-box-and-a-barbell.html

Friday HardCore Class - "Get your tired junk MOVIN!"

4 stations - 3 movements at each station

30 seconds of each movement per round
Rest 45 seconds between rounds

Complete 3 rounds (1.5 minutes each) at each station before moving to the next
Rest approximately 2 minutes between stations

Count each round as a continuous count
Record your high and low scores for each station

Station 1 -- Hang cleans 115/65 - UpDowns - Jumping Jacks
Station 2 -- Bench Press 115/65 - KB Swing 45/35 - Burpees
Station 3 -- AbMat Situps - Squats - Mtn Climbers
Station 4 -- AMRAP in 4.5 minutes of 30 Double Unders and 15 Ground to Overhead 75/55

Scale as needed with weights. Scale 60 single unders for 30 doubles unders

Wednesday HardCore Class

"Sweet 16 Turned 31"

Dead lifts
Men 135-185-235
Women 95-135-175
Sets of 16

Thrusters
Men 95-65-45
Women 65-55-45
Sets of 16

Alternate with sets of 31
Squat
Pushups
Burpees
Pull ups
KB Swing 45/35
Mountain Climbers

Alternate between sets of 16 and 31 until finished. Focus on good technique. Workout is NOT timed. Scale as needed.

Saturday and Monday HardCore Fitness Class

10-9-8-7-6-5-4-3-2-1

Bench Press 115-75
Box Jump
SuperCrunch
Pushups
Push Press 95/65
Burpees

Once through for time