Monday, December 9, 2019

December 9 2019


 Class at 5PM and 6PM Today 

Conditioning:

4 Rounds for Time of:

25 Deadlifts 95/65
12 Front Squats 95/65
12 Push Press 95/65
6 Strict Pullups 



Strength: 
 On The 2nd Minute for 14 Minutes Complete: 

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean 
Climb AFA

Friday, December 6, 2019

December 6 2019

 Class at 5PM Today 

Conditioning:

Teams Of 2 Complete 5 Rounds for Time of: 

Bike 30/20 Cals (Split as Desired)
20 Synchronized Airsquats 
10 Partner Deadlifts 315/225
20 Synchronized Pushups

Strength:

Front Squat
4-4-4-4-4


Wednesday, December 4, 2019

December 4 2019


Class at 5PM and 6PM Today

Conditioning:

50-40-30-20-10 Reps For Time of: 

Wallballs
KB Swings 72/53


Strength:

Strict Press
7-7-7-7-7

Monday, December 2, 2019

December 2 2019


Class at 5PM and 6PM Today
Conditioning:

As Many Rounds as Possible in 4 minutes
5 Hang Squat Snatch (135/95 lb)
10 Bar-Facing Burpees

Rest 1 minute

As Many Rounds as Possible in 4 minutes
5 Hang Power Cleans (135/95 lb)
10 Pull-Ups

Rest 1 minute and repeat

Strength:

On The 2nd Minute for 14 Minutes Complete:

1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Overhead squat

Friday, November 29, 2019

November 29 2019


Class at 5pm today

Conditioning:

For Time:
11 Pull-ups
22 Kb Lunges
44 Double Unders
88 Flutterkicks
176 Air Squats

Do the Pull-Ups, then do the Lunges and Pull-Ups, then do the Double Unders, Lunges, and Pull-Ups, etc. Continue this way until the final round of Air Squats, Flutterkicks, Double-Unders, Lunges and Pull-Ups.

Strength:

Deadlift
5-5-5-5-5

Wednesday, November 27, 2019

November 27 2019




Class at 5PM Today 
NO 6PM CLASS

Conditioning:

On The Minute for 30 Minutes Complete:

Min 1 - 15/12 Calories Bike
Min 2 - 20 Alternating DB Box Step Ups 50/35
Min 3 - 15 Double KB Thrusters 35/25
Min 4 - 18 Burpees
Min 5 - 8/5 D-Ball Cleans
Min 6 - 5 Pullups, 10 Pushups, 15 Airsquats

Strength: 

Back Squat
5-5-5-5-5

Monday, November 25, 2019

November 25 2019

 
Class at 5PM and 6PM Today

 Holiday Week Schedule: 

Wednesday Nov. 27 - 1 Class at 5PM ONLY - NO 6 PM Class
Friday Nov. 29 - 1 Class at 5PM
Saturday Nov. 30 - 1 Class at 8:30AM

Conditioning:

3 Minutes as Many Reps as Possible of:

3 Power Cleans 135/95
6 Pushups
9 Airsquats


Repeat for 5 Total Cyles - Rest 1 Minute between AMRAPS

Strength:

Bench Press
5-5-5-5-5