April 30 2014

Conditioning:

As Many Rounds as Possible in 20 Minutes of:

7 DB Deadlifts

7 DB Hang Cleans

7 DB Thrusters

7 Burpees

7 Situps

7 KB SDHP

7 Goblet Squats

Strength:

Back Squat

5-5-5-5-5

April 28 2014

Conditioning:

4 Rounds of :30 on :15 off at each station for max reps of:

Airsquats

Burpees

KB Swings

WallBalls

Pullups

Box Jumps

Strength:

Strict Press & Ring Dips

5-5-5-5-5

April 25 2014

* 1 Class at 5pm today dress for outdoor workout

Conditioning:

3 Rounds for Reps of:

90 Sec. Max Tire Flips

30 Sec. Rest 

90 Sec. Max Box Jumps

30 Sec. Rest 

90 Sec. Max KB Front Rack Lunges

30 Sec. Rest 

90 Sec. Max KB Thrusters

Rest 1 Minute

Strength:

Barbell Row

5-5-5-5-5

April 23 2014

Conditioning: 

8 Minutes as many rounds as possible

15 KB SWings

10 Goblet Squats 

20 Situps

Rest 2 Minutes

8 Minutes as many rounds as possible

15 DB Push Press

10 Goblet Squats

20 Renegade Rows

Strength:

Front Squat

5-5-5-5-5

April 21 2014

Conditioning: 

3 Rounds for max reps of: 

45 seconds - Burpees

45 seconds - Ground to Overhead Sandbag

1 min Rest 

45 Seconds – Box Jumps

45 Seconds – Ground to Overhead Barbell

1 Min Rest 

45 seconds -  Sled Push

45 Seconds -  Ground to Overhead Medball

1 Min Rest 

45 Seconds – Kettlebell Swings

45 Seconds - Ground to Overhead Axle Bar

1 Min Rest 

Strength:  

Bench Press

5-5-5-5-5

April 16 2014

Conditioning:

For Rounds

4 min Amrap 

10 - Back Squat

10 - Box Jump

4 min Amrap 

10 - Burpee

10 - Thruster 

4 min Amrap 

10 - Situp

10 - KB Swings

4 min Amrap 

10 - Jump Squat

10 – Renegade Rows

* 1 min Rest Between Rounds

Strength:

Barbell Row

5-5-5-5-5

April 14 2014

Conditioning:

Tabata Stations of:

Wallballs

Burpees

Pullups

Goblet Squats

Pushups

DB Box step overs

Strength:

Strict Press

5-5-5-5-5

Push Press

3-3-3

April 11 2014

*FRIDAY 5PM CLASS

Conditioning:

3 Rounds for max reps of:

1 minute Burpees

1 minute Sumo Dead Lift High Pull

1 minute Box Jumps, 24"

1 minute Push Press

1 minute Front Squats

1 minute Rest

*Use 1 barbell for all barbell movements - choose appropriate weight

Strength:

Deadlift

5-5-5-5-5

April 9 2014

Conditioning:

10 Rounds for Time of: 

20 Pushups

15 WallBalls

10 Deadlifts

Strength:

Back squat

5-5-5-5-5

April 7 2014

Conditioning:

3 rounds for time of:

10 Thrusters 

7 Burpee bar over the bar

Run 400M

Rest 3 minutes Then:

2 rounds for time of:

Run 400M

15 Pullups 

15 Pushups

Strength:

Bench Press

5-5-5-5-5

April 4 2014

Conditioning:

For Time:

21 KB swings (70/53)

21 burpees

400m run

2x (5 pull-ups, 10 push-ups, 15 air squats)

15 KB swings (70/53)

15 burpees

400m run

2x (5 pull-ups, 10 push-ups, 15 air squats)

9 KB swings (70/53)

9 burpees

400m run

2x (5 pull-ups, 10 push-ups, 15 air squats)

Strength:

Barbell Row

5-5-5-5-5

April 2 2014

Conditioning:

Rounds of 10 down to 1 of:

DB Deadlifts

DB Squat Cleans

DB Push Press

Strength:

Deadlift 

3-3-3

Back Squat 

4-4-4-4