June 30 2014

Conditioning:

2 Person Team Completes For Time:

800M Med Ball Run (Both Partners)

200 Air Squats

150 Pushups

100 Situps

50 Pullups

800M Med Ball Run (Both Partners)

*** 1 Person works at a time on all body weight movements - 

Med Ball cannot touch the ground for entire workout or team must start over 

Strength:

Barbell Row 

5-5-5-5-5

June 27 2014

Conditioning:

3 Rounds for Max Reps of:

Burpees

Power Snatch 75/55

Box Jumps 24/20

Thrusters 75/55

Pullups

* 60 seconds at each station score is total reps after each 5 minute round - 1 Minute Rest Between Rounds

Strength:

Heavy Sled pushes and Farmers Carries

REMINDER: NO SATURDAY CLASS THIS WEEK - MAKE UP SUNDAY 8:30AM

June 25 2014

Conditioning:

5 Rounds For Time Of:

22 H.R. Pushups

22 Box Jumps

Run 400M

22 Burpees

22 WallBalls

Strength:

Strict Press

5-5-5-5-5

June 23 2014

Conditioning:

5 rounds for time of:

400-meter run

60 KB Swings

Strength:

Back Squat

5-5-5-5-5

Dips

3-3-3-3-3


****NO CLASS SATURDAY JUNE 28TH - MAKE UP CLASS SUNDAY 8:30am!!!

June 20 2014

*****5PM Class only today

Strength:

12 Minutes to establish a "HAF" Deadlift

Conditioning: 

As Many Rounds as possible in 30 Minutes of:

5 – Deadlifts (HAF)

13 - Pushups

9 - Box Jumps 24/20

June 18 2014

Conditioning

7 Min Amrap

10 Thrusters 

10 Toes to Bar 

Rest 3 Minutes

7 Minute Amrap

10 WallBalls

10 Burpees

Strength

Bench Press

5-5-5-5-5

June 16 2014

Conditioning:

For Time:

Run 800M Then:

30-20-10

KB SDHP

KB Swings

Box Jumps

Run 800M

Strength:

Front Squat

5-5-5-5-5

June 13 2014

Conditioning:

For 20 Minutes Perform:

Odd Minutes:  

3 Clean and Jerks (AHAP)

5 Knees to Elbows

7 Airsquats

Even Minutes:

Rest

****Score is incomplete rounds

Strength:

Barbell Row

5-5-5-5-5

Overhead Squat 

2-2-2-2-2

June 11 2014

Conditioning:

Teams of 2 

6 Min AMRAP of:

30 Burpees

KB Swings 55/35

As one athlete completes 30 Burpees the other completes as many KB Swings as possible.  When Athlete 1 completes 30 Burpees they switch, Score is Total KB Swings after 6 minutes.  

Rest 2 minutes

6 Min AMRAP

30 Plate Ground to Overhead

Box Jumps 24/20

As one athlete completes 30 G2O the other completes as many Box Jumps as possible.  When Athlete 1 completes 30 G2O they switch, Score is Total Box Jumps after 6 minutes.  

Rest 2 Minutes

6 Min AMRAP

IT'S A SURPRISE, BE THERE TO FIND OUT!!!!!!

Strength:

Strict Press

5-5-5-5-5

Dips

3-3-3-3-3

June 9 2014

Conditioning:

Run 800M then: 

As many rounds as possible in the remainder of 20 Minutes of:

7 Front Squats

7 H.R. Push- ups

7 KB Swings

7 Toes to Bar

Strength:

Back Squat

5-5-5-5-5

June 6 2014

**5pm class only today

Conditioning:

3 Rounds for Max Reps of:

45 Sec Max Sandbag Clean (AHAP)
45 Sec Max Box Jumps
Rest 90 Sec. 
45 Sec Max Toes To Bar
45 Sec Max KB Deadlift
Rest 90 Sec. 
 45 Sec Max H.R. Pushups
45 Sec Max Back Squat
Rest 90 Sec.

Strength:

Deadlift

5-5-5-3-3-3

June 4 2014

Strength:

Establish a 5 Rep Max Thruster in 12 Minutes

Thruster 

5-5-5-5-5

Conditioning:

For Time:

100 Thrusters * (50% of 5 Rep Max)

* Stop and do 4 Burpees every minute on the minute

June 2 2014

Conditioning:

For Time: 

15 DB Thrusters

15 Pull-ups 

Run 400m 

15 DB Clean and Jerks 

15 Pull-ups

Run 400m 

15 DB man makers 

15 Pull-ups 

Run 400m 

15 DB snatches (each arm)

15 Pull-ups 

Run 400m

Strength:

Bench Press

5-5-5-5-5