Decmeber 30 2016

 

Class at 5PM Today 

Regular Schedule this Weekend

 

Strength:

Deadlift

3-3-3-3-3

Conditioning:

5 Rounds Each for time of:

15/12 Calories Bike

15 Walballs

12 Deadlifts 225/155 

Rest/Work 2:1

December 28 2016

Class at 5PM and 6PM Today 

Conditioning:

6 Rounds for Time of:

12 Burpees 

24 KB Swings

36 KB SDHP

Strength:

Front Squat 

7-7-7-7-7

**From the floor or a rack

December 23 2016

 Class at 5PM Today

Conditioning:

3 Rounds for Time of:

100 Airsquats

50 Situps

25 Ground to Overhead 75/55

Strength:

Deadlift

7-7-5-5-3

Normal 8:30AM Class Saturday

Monday 9AM Class no PM Classes

December 21 2016

Class at 5PM and 6PM Today

Conditioning:

Teams Of 2 Complete As Many Rounds as Possible in 16 Minutes:

18 KB Swings

15 Thrusters 65/45

12 Burpees

**Partners completes full round AFAP before switching 

Strength:

Back Squat 

7-7-5-5-3

December 19 2016

Class at 5PM and 6PM Today

 Strength:

 On The 2nd Minute for 14 Minutes:

1 Deadlift + 1 Hang Power Clean + 1 Power Clean (Climbing)

 Conditioning: 

4 Rounds for Time of:

5 Power Cleans 

15 Burpee Pullups

45 Double Unders 

Holiday Schedule:

REGULAR SCHEDULE XMAS EVE (8:30AM)

Monday December 26th - 1 Class at 9AM No PM Classes

December 16 2016

Class at 5PM Today

Conditioning:

For Time:

Bike 20 Calories

40 Plate Overhead Lunges 45/25

20 Power Snatches 75/55

30 Plate Overhead Lunges

15 Power Snatches

20 Plate Overhead Lunges

10 Power Snatches

Bike 20 Calories

Strength:

Bench Press

7-7-5-5-5

Overhead squat Practice between sets, from the floor

Use a pipe, empty or loaded barbell depending on form

December 14 2016

  

Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

15 Shoulder to Overhead 95/65

12 Box Jumps

9 Toes to Bar  

Strength:

On The Minute for 20 Minutes:

Odd: 1 Power clean + 1 Hang squat Clean + 1 Jerk (climbing)

Even: Rest

December 12 2016

Class at 5PM and 6PM Today

Strength:

Deadlift

3-3-3-3-3-3

Conditioning: 
 

3 Rounds for Time of:

80 Double Unders

40 Airsquats

20 Deadlifts 185/135

December 9 2016

 Class at 5PM Today 

Strength:

12 minutes to establish a

3 rep max Thruster From the floor

Conditioning

3 Rounds for Time of:

10 H.R. Pushups

10 Hang Squat cleans 95/65

REST 3 MINUTES

2 Rounds for Time of:

15 H.R. Pushups

15 Hang Squat Cleans

REST 3 MINUTES

For Time:

30 H.R. Pushups

30 Hang Squat cleans

*Pushups can be scaled down to knees or up to handstand pushups

December 7 2016

 Class at 5PM and 6PM Today

Conditioning:

Three rounds of:

Bike Calories
Sumo deadlift high-pull 72/53
Box Jump,20/16
Russian KB Swing 72/53
Pullups

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.

Strength:

Front Squat 

7-7-7-7-7

December 5 2016

Class at 5PM and 6PM Today 

Conditioning:

18-12-6

Wallball

Burpee

Rest equal time and repeat for a total of 3 times through

Strength:

On The 2nd Minute for 14 Minutes

1 Snatch Deadlift + 1 Hang Power Snatch + 3 Overhead squats

December 2 2016

Since 2008, long before I had any ownership or financial investment in the club I have been using, improving, and appreciating the weight-room.  I would come and go, most times consciously making sure I leave the room just as I found it or in better condition, this was in my mind not only something I owed to the people who’s hard work allowed me the opportunity to do the things I do in there but also out of respect for the equipment and the club.  If I found something to be broken I would work to fix it, if I broke something accidentally, it would be my first priority to fix it myself and if I saw something that I could improve, I would do so on my own, out of my own pocket and time.  I am not and was not alone in having this outlook.  This attitude is exactly what has built the club and made the club what it is now.  When you come in to use the equipment carelessly or purposely break something, you are directly disrespecting every, coach, parent and member that has given up their time, care and money to make the club what it is and allow you to have this space to use as you do.  I am 100% aware of the stretching potential of these bands, so I know how hard you would have to work to break one, it doesn’t happen easily and it doesn’t happen by accident.  Do I really care about a 40 dollar elastic band that I don’t even use? NO….  What I care about is how negligent and disrespectful you are around and to the things that I and so many other of your coaches have sacrificed their time, hard work and money for.  When I walk in to the gym and find a broken band laying in the middle of the room, left for someone else to deal with, you might as well be spitting on the floor of your own club because that is the level of disrespect I see.  Can’t wait to find out how this happened so I can explain this to you in person…

Class at 5PM Today 

Conditioning:

6 Rounds for Time of:

24 Airsquats

24 Pushups

24 Walking lunge steps

75 Double Unders (150singles)

**25 Min Cap 

Strength:

Push Press

5-5-5-5-5

November 30 2016

 Class at 5Pm and 6Pm Today 

Conditioning:

10 Rounds for Time of:

8 SDHP 75/55

8 Front Squats

8 Shoulder to Overhead 

Strength:

On The Minute for 10 Minutes 

Odd: 5-8 UnBroken toes to bar

Even: 11 Deadlifts 225/155

November 28 2016

 

Class at 5PM and 6PM Today

Conditioning:

5 Rounds (AFAP) of:

10 Box Jump Over

10 Burpee over bar (lateral)

10 Shoulder to Overhead 115/75

*Rest Equal Time between rounds 

Strength:

Back Squat 

7-7-5-5-3

November 23 2016

Class at 5PM and 6PM Today 

With a Running Clock Teams of 2 Complete:

15 Minutes as many rounds as Possible:

20 Goblet squats 53/35

14 KB Swings

Immediately into: 

 15 Minutes as many rounds as Possible:

20 Box Jumps

14 Pullups

 Immediately into:

15 Minutes as many rounds as Possible:

 20 H.R. Pushups

14 Clean and Jerks 95/65 

**Both partners will stop wherever they are and complete 3 Burpees 

Every Minute throughout the entire workout

***Reps of 20 and 14 can be split in any way -Both partners will burpee

Friday Class is at 8:30AM - NO PM Class
Saturday will be regular Sschedule - 8:30AM

November 21 2016

Class at 5PM and 6PM Today

 

Strength: 

On The 2nd Minute for 14 Minutes complete:

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

Conditioning:

As Many rounds and reps as possible in 12 Minutes of:

60 Burpees
30 Overhead squats (Scaled will Front Squat)
10 Strict Pullups

Thanksgiving week schedule:

Monday - 5PM and 6PM
Wednesday - 5PM and 6PM
Friday - 8:30AM Team Workout (No PM Class)
Saturday - 8:30AM

November 18 2016

Class at 5PM Today

Strength:

Thruster

7-7-5-5-5

*From the floor or a rack

Conditioning:

As Many Rounds Possible In 12 Minutes:

15 Thrusters (@50% of today’s 5 Rep max)

12 Pullups

9 Box Jumps

November 16 2016

 Class at 5PM and 6PM Today

Conditioning:

On The 3rd Minute for 5 Rounds complete:

25 Airsquats

20 Burpees 

15 Dumbell Hang clean and jerk 40/20

Strength:

Deadlift 

3-3-3-3-3-3-3

November 14 2016

Class at 5PM and 6PM Today 

Conditioning:

2 Rounds for Time of:
 
Run 400M
15 Hang Power Snatch 75/55

Rest 5 Minutes Then:

Run 800M
30 Hang Power Snatches 75/55

Strength: 
 
In 6 climbing sets, from the floor, find a max on the following complex:

1 Deadlift
1 Hang Power clean
1 Squat clean
1 Hang squat clean
1 Power Clean
1 Front Squat

Do this in 12 minutes on the second minute

November 11 2016

 Class at 5PM Today

Conditioning:

3 Rounds each for time of:

25 KB Swings 72/53

30 DB Snatches 45/25 (alternating)

15 Pullups

30 DB Snatches (alternating)

25 KB Swings

*Rest 2 Minutes Between Rounds

Strength:

5 Climbing Sets of:

3 Strict Press + 3 Push Press

**From the Floor or a Rack

November 9 2016

 Class at 5PM and 6PM Today 

Conditioning:

For Time:

150 Wallballs

Every minute on the minute complete 3 Deadlifts @ Bodyweight, including starting minute

*Deadlift can be any object (Barbell, Heavy dumbells or Kettlebells, sandbag, axle bar, log)

Strength:

Bench Press

8-8-8-8-8

November 7 2016

 Class at 5PM and 6PM Today 

Conditioning:

Barbell Tabata

With a 95/65 LB Barbell complete 8 rounds of 0:20ON/0:10OFF at each movement

Deadlifts

Lateral Burpees

Hang Cleans

Bar Hops

Jerks

Strength:

Front Squat

 5-5-5-5-5

From The floor or a rack 

Your choice

November 4 2016

 Class at 5PM Today 

Conditioning:

For Time:

1 round of:

100 Double Unders

50 Airsquats

30 Push Press 95/65 

Immediately into 2 Rounds of:

50 Double Unders

25 Airsquats

15 Push Press 95/65

Immediately into 3 Rounds of:

33 Double Unders

16 Airsquats

10 Push Press 95/65 

Strength:

On The minute for 14 Minutes:

Odd: 6-8 Toes to Bar

Even: 8 Barbell Row

November 2 2016

Class at 5PM and 6PM Today 

Strength:

Deadlift 

7-7-7-7-7

Climbing

Conditioning:

 4 Rounds for Time of: 

30 KB Swings

20 Box Jumps

10 H.R. Pushups (Strict Tight Core)

5 Deadlifts (@ Today's Heaviest set of 7)

October 31 2016

Only 1 Class today at 4PM

Team workout…..Be There

October 28 2016

 

Class at 5PM Today 

Conditioning:

3 Rounds for Time of:
 
30 Wallballs
20 Toes to Bar
10 Front Squats (HAF)

Strength:

Barbell Row

10-10-10-10

Work on Handstands between Sets

 

Reminder: 

 

1 Class at 4PM Monday October 31st  

No 5PM or 6PM Classes

October 26 2016

 

Class at 5PM and 6PM Today

Conditioning:

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Jerks

*Rest equal time between rounds 

*155/105 - Scale as needed

Goal should be to make the hang cleans and jerks very challenging

Strength:

Bench Press

10-10-10-10

*Work on Kipping (hollow/arch) between sets

 

Reminder:

 

Only 1 class at 4PM on Monday October 31st (yes, 4pm)

No 5PM and 6PM Class 

October 24 2016

 Class at 5PM and 6PM

Strength:

Back Squat

10-10-10-10

Work on double unders between sets

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

8 Left Arm DB Thrusters (AHAP)

8 Right Arm DB Thrusters (AHAP)

16 Situps

32 Double Unders 

Announcement:

Monday October 31st will only be 1 class at 4PM - Team Workout - No 5PM or 6PM Classes

Be There

October 21 2016

Class at 5PM Today 

Conditioning:

Complete as many reps as possible of each movement

Work for 40 seconds and rest for 20 secs for 4 rounds

Bike (cals)

Pushups

Box Jumps

Pullups

Do not rotate to next movement until all 4 rounds are complete

Score is total reps

Strength:

5 Climbing sets of:

2 Strict press + 3 Push Press + 4 Jerks 

*From The floor

October 19 2016

  Class at 5PM and 6PM Today

Strength and Conditioning:

5 Rounds of:

1 Minute As many reps as possible

Back Squats (@ Bodyweight/3/4Bodyweight)

1 Minute Rest 

1 Minute as many reps as possible

Burpees

1 Minute Rest 

No Racks Allowed

Exactly 3 Minutes after the final set of burpees you have exactly 8 minutes to establish a 5 rep max Deadlift

*Touch and go Only

October 17 2016

 Class at 5PM and 6PM Today 

Conditioning:

For Time:

Run 800M 

100 Double Unders

75 Wallballs

50 Power Snatches 75/55

25 Toes to bar

20 Min Cap 

Strength:

Bench Press

10-9-8-7

October 14 2016

Class at 5PM Today

Conditioning:

Teams of 2 complete for time:

60 Wallballs
60 Toes to bar
60 Burpees
60 Cals Bike/Row/Run
60 Thrusters 115/75
60 Cals Bike/Row/Run
60 Burpees
60 Toes to bar
60 Wallballs

Strength: 

Deadlift
10-9-8-7

October 12 2016

Class at 5PM and 6PM Today

Conditioning:

 5 Rounds for Time of: 

15 Power Cleans 115/75

30 Pushups

45 Airsquats

*18 Minute Cap

Strength:

15 Minutes to

Work Up to a heavy set of 5 touch and go Power Cleans

* Work on Completing 20 unbroken double unders between Sets

October 10 2016

Class at 5PM and 6PM Today

Conditioning: 

4 Rounds for Time of:
Run 400M
12 Box Jump overs
15 Push Press 95/65

Strength: 

Front Squat
7-5-5-5-5

**From the floor or a rack