March 30 2015

Strength:

On The 2nd Minute for 20 Minutes: 

7 Deadlifts

5 Hang Cleans

3 Front Squats

1 Jerk

Conditioning:

3 Rounds for Time of:

100 Double Unders

25 KB Swings

20 Box Jumps

15 Burpees

March 27 2015

1 class at 5PM Today

Lets see who says they results, and who will do what it takes to get results...

Conditioning:

Five rounds for time of:

Run 400 meters 

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

(Note: it doesn't say jog 400M)

Strength:

Barbell Row

5-5-5-5-5

March 25 2015

Conditioning:

Teams of 2

AMRAP 8

10 Deadlifts (225/155)

50 Overhead Walking Lunge steps  45/25

25 Burpees

Rest 2 Minutes

AMRAP 8

10 Deadlifts (225/155)

50 Overhead Walking Lunge steps  45/25

25 Burpees

* Split work as desired

Strength:

Strict Press

5-5-5-3-3-3

March 23 2015

Conditioning:

As many rounds and reps as possible in 2 Minutes of:

3 DB Man Makers 35/20

6 Pullups

9 Box Jumps

12 KB Swings 53/36

Rest 2 Minutes, repeat for 5 Rounds

Strength:

Back Squat

5-5-5-3-3-3

March 20 2015

1 Class at 5Pm Today

Conditioning:

4 Rounds for time of:

75 Airsquats

50 H.R Pushups

25 DB Clean and Jerks 40/25

Strength:

Deadlift

5-5-5-3-3-1

March 18 2015

Conditioning:

3 times through the following for total reps:

As many rounds as possible in 1:30 of:

12 KB SDHP

12 WallBall

Rest 1:30

As many rounds as possible in 1:30 of:

12 Toes to Bar

12 Medball cleans

Rest 1:30 

Strength:

Bench Press

5-5-5-3-3-1

March 16 2015

Conditioning:

5 Rounds for Time of:

20 Box Jumps

20 Thrusters 95/65

20 Burpees over the Bar

Strength:

Front Squat

3-3-3-3-3

March 13 2015

1 Class at 5PM today

Strength: 

Every 1:30 for 10 rounds complete: 

5 Deadlift + 3 Hang Cleans + 1 Jerk 

Increasing in weight each set

Conditioning:

15 Minutes as Many rounds as possible of:

3 Power Clean

5 Pullups

10 Pushups

15 Airsquats

March 11 2015

"If it was easy everybody would do it!!"

Conditioning:

5 rounds, As many reps as possible in 3 minutes of:

8 Airsquats

8 H.R. Pushup

8 DB Clean and Jerk 35/20

*Rest 1 minute between rounds

Strength:

Push Press

2-2-2-2-2-2

March 9 2015

Conditioning:

3 rounds for total reps.

Burpees

Wall Ball 

Sumo-Deadlift-High-Pull 75/55

Box Jumps 

Push Press 75/55

**1 Min Each station, 1 min rest between rounds

Strength:

Bench Press

5-5-5-3-3-3

March 6 2015

Conditioning:

In Teams of 2 

As Many rounds as possible in 20 Minutes

100 KB SDHP 

100 Air squats

100 Sit-ups

100 KB Swings

Strength:

Athletes choice: Back, Front or Overhead

Squat

5-5-5-5-5

March 4 2015

Conditioning:

Teams of 2 Complete as many rounds as possible in 10 minutes of:

35 Box Jump Overs 

35 Should to Overhead

35 Front Squats 

-Rest 3 Minutes then Repeat 

Strength:

Deadlift

10-10-10

March 2 2015

Conditioning:

For Time:

150 Wallballs

* Stop and complete 3 burpees every minute on the minute

Strength:

Barbell row

5-5-5-5-5

*WORK ON JUMPROPE SKILLS BETWEEN SETS