January 30 2017

Class at 5PM and 6PM Today 

Conditioning:

Every Minute on the minute for 20 minutes complete:

4 Burpees

3 Thrusters 75/55

Add 1 Thruster Every Minute until failure

If you're knocked out before the 20 Minute cap take 1 minute off and restart

Strength:

Back Squat 

7-7-5-5-5

January 27 2017

Class at 5PM Today 

Conditioing:

Teams of 2 complete the following for time:

25 Pullups (per person) Then:

150 Wallballs

Run 800M

100 Wallballs

Run 800M

Then:

25 Pullups (Per Person)

One Person works at a time through the Wallballs - The runs and the pullups both can be working but wallballs cannot be started until both partners are done.  

Strength:

5 Climbing Sets of

3 Strict Press + 2 Push Press + 1 Jerk

Take from the floor or a rack - your choice

January 25 2017

 Class at 5PM and 6PM TODAY

Notice:

The weight loss challenge is coming - Some of you NEED it and some of you don't.
Details Coming Soon

SIDE NOTE: SOME MEMBERS ARE HARDLY MEMBERS LATELY, DON'T TAKE UP SPACE ON THE ROSTER FROM PEOPLE I HAVE TO TURN AWAY - GET YOUR ATTENDANCE TOGETHER OR GO JOIN A GYM THAT ONLY WANTS YOU FOR YOUR MONEY....

Strength:

15 Mins to establish a max 1 rep Bear Complex 

1 Power clean 

1 Front squat

1 Jerk

1 Back Squat

1 Back Rack Jerk

Conditioning:

4 Rounds each for Time of:

60 Airsquats

40 Situps

20 KB Swings 

10 Box Jumps 30/24

January 23 2017

Class at 5PM and 6PM Today 

Strength:

On the 2nd Minute for 14 Minutes perform:

1 High Hang power snatch + 1 Hang Power snatch + 1 Overhead squat
(Climb)

Conditioning:

For Time: 
 
20 Power Snatches 75/55
50 Double Unders
20 Thrusters 75/55
50 Double unders
15 Power Snatches
50 Double Unders
15 Thrusters
50 Double unders
10 Power Snatches
50 Double Unders
10 Thrusters
50 Double unders

January 20 2017

Class at 5PM Today 

Conditioning:

Teams of 2 Alternate rounds AFAP for 16 Minutes

20 Deadlifts (@ 60% of Days 10 Rep Set)

15 Bar Facing Burpees

Team with Highest rounds wins

Strength:

Deadlift

10-10-10-10

January 18 2017

 "Results come from the things we do when no one is looking"

Class at 5pm and 6pm today

Conditioning:

3 rounds for time of:

20 KB swings

20 Front squats 95/65

20 shoulder to overhead 95/65

Strength:

On the 2nd minute for 14 minutes:

1 power clean + 1 hang squat clean + 2 front squats

(Climbing)

January 16 2017

 Class at 5PM and 6PM Today

Conditioning:

Teams of 3 complete as many rounds as poissible in 25 Minutes of:

12/9  Calories Bike

12 Power snatch 95/65

12 Wallballs

12 Toes to Bar

Full Rounds all out then change partners 

Strength:

Bench Press

10-10-10-10

January 13 2016

 Class at 5PM Today

Conditioning:

Every Minute on the minute for 18 Minutes complete:

Min 1: 15/12 Calories Bike

Min 2: 16 KB Swings 53/35

Min 3: 5 Pullups, 10 Pushups, 15 Airsquats

Strength:

Strict Press

10-10-10-10

January 11 2017

Class at 5PM and 6PM Today

Strength:

Deadlift

7-7-5-3-1

Establish a 1 rep max deadlift with this session

Conditioning:

As many rounds as possible in 18 Minutes of:

1 Deadlift 405/285*

10 Toes to bar (sub 45 sec hollow hold)

15 Burpees 

*Scale as needed

January 9 2016

Class at 5PM and 6PM Today

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

30 Wallballs

20 Clean and Jerks 75/55

5 Strict Pullups

Strength:

Back Squat 

7-7-7-7

January 6 2016

Class at 5PM Today 

Conditioning:

As many Reps as Possible in 5 Minutes

Power Snatch 75/55

As many Reps as Possible in 4 Minutes

Barbell SDHP 75/55

As many Reps as Possible in 3 Minutes

Overhead Squat 75/55 (Sub Front Squat for scaled)

As many Reps as Possible in 2 Minutes

Double Unders

As many Reps as Possible in 1 Minutes

Burpees 

Score is total reps

No rest between Movements 

Strength:

Push Press

7-7-7-7-7

January 4 2017

 Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 3 Minutes of:

3 Power Clean

6 Pushups

9 Airsquats

Rest 1 Minute after each 3 minute cycle repeat for a total of 5 cycles

Strength:

In 16 Minutes:

Establish a 3 Rep Max Touch and go Power Clean

January 2 2016

Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as possible in 20 Minutes of 

Partner 1 does 21 Thrusters

Partner 2 Does 21 Thrusters

Partner 1 does 21 Pullups

Partner 2 does 21 Pullups

Then 15's

Then 9's 

After Partner 2 completes the 9 pullups that is 1 round - start back at 21

Strength:

From the floor or a rack find a 5 Rep Max thruster