Wednesday, February 19, 2020

February 19 2020


Class at 5PM and 6PM Today 

Conditioning: 



As Many Rounds as Possible In 16 Minutes of:

7 Strict Pullups
14 Box Jump Overs
7 Lateral Burpees
14 Dumbell Push Press

Strength:

Back Squat
6-6-6-6-6

Use your 10 Rep max for all sets

Monday, February 17, 2020

February 17 2020



Weigh Ins Today.....Hope you've been good....

Class at 5PM and 6PM

Conditioning:

12 Rounds for time of:

9 Wallballs
1 Clean and Jerk

Use roughly 75% max Jerk

Strength:

Tempo Deadlift
(4 seconds up. 4 Seconds down)
4-4-4-4-4

Use 90% of 10RM

Friday, February 14, 2020

February 14 2020


Class at 5PM Today 

Conditioning:

Teams of 2 Complete:
3000M Bike 
 Directly into 10 Rounds of: 
 1 Power Clean 175/125
7 Ring Dips
20 Deadlifts 175/125
10 Toes To Bar  
Directly Into:
27 Syncronized Burpees to a plate

Strength:

Push Press
4-4-4-4-4

Wednesday, February 12, 2020

February 12 2020

 Class at 5PM and 6PM Today 

Conditioning:
4 Rounds For Time Of:

35 Double Unders
30 Situps
25 Burpees
20 Pushups
15 Pullups

Strength:

Back Squat
6-6-6-6-6

At 95% of 10RM

Monday, February 10, 2020

February 10 2020




Class at 5PM and 6PM Tonight
Week 1 Weigh Ins must be in tonight

Conditioning:

10 Rounds for Time of:

3 Power Snatches 135/95
15 Wallballs

*Scale as needed

Strength:

Deadlift 
8-8-8-8-8

Build up to and use 70% 10RM for all working sets

Friday, February 7, 2020

February 7 2020

Trust The Process...

Class at 5PM Today 

Week 1 weigh ins can be done as early as today but must be in by Monday 

Conditioning:
In Teams of 2 Complete 20 Rounds for Time of: 

3 Thrusters 115/75 
6 Toes To Bar
9 Cals Bike 

You Go, I Go...

 
 Strength:

Barbell Row 
10-10-10-10

Wednesday, February 5, 2020

February 5 2020


Class at 5PM and 6PM Today 

Conditioning:

10,9,8,7,6,5,4,3,2,1 Reps for Time of:

DB Deadlifts
DB Hang Squat Cleans
DB Push Press
*40/25

**20 Double Unders Between Each Round



Strength:

Back Squat 
6-6-6-6-6 

@ 90% of your 10RM