June 30 2017

Take Notice - Holiday Weekend Schedule:

Friday June 30- Class at 5PM 

Saturday July 1 - Class at 8:30AM

Monday July 3rd- No Classes Gym Closed

Conditioning:

Teams of 2 complete As Many rounds as possible in 15 Minutes of:

12 Dumbell Deadlift 50/35

10 Wallballs

8 Burpees 

Partner completes full round then switches

Strength:

Strict Press

10-10-10

June 28 2017

Class at 5PM and 6PM Today 

Conditioning:

3 Rounds for Time of:

Run 400M

21 Thrusters 95/65

12 Pullups 

Strength:

On The 2nd Minute for 14 Minutes complete:

1 Squat Clean Thruster + 2 Thrusters

June 26 2017

 Class at 5PM and 6PM Today

Conditioning:

5 Rounds for Reps of:

1 Minute Box Jumps

1 Minute Push Press

1 Minute Bike Calories

Rest 1 Minute

No Rest during transitions

Strength:

Back Squat 

10-10

June 23 2017

Class at 5PM Today 

Conditioning:

1 Min on, 1 min off until all reps are completed in this order:

75 Pullups

75 Power cleans 95/65

75 Push Press 95/65

Strength:

Barbell Row 

8-8-8-8

June 21 2017

Class at 5PM and 6PM Today 

Conditioning:

5 Rounds for Time of: 

Run 400M 

30 Box Jumps

30 Wallballs

Strength:

Bench Press

8-8-8-8

June 18 2017

Class at 5PM and 6PM Today 

Conditioning;

Teams of 2 Ladder up by 4 Reps per round of:

KB Swings and KB Single Arm FR Squats

Partner A does 4 KB Swings

Partner B does 4 KB Swings

Partner A does 8 KB Single arm FR Squats

Partner B does 8 KB Single arm FR Squats 

and so on, adding 4 reps per round for 20 Minutes

Strength:

Front Sqaut 

3-3-3-3-3

3 Sec Pause in Bottom

No Classes This Weekend

No Class Friday or Saturday

No reason you can't get some fun work in on your own.  

Below are a few that require no equipment and can be done anywhere 

Pick a couple to do at home or meet up and go for it at the park or track, Mix things up a bit..

 

3 rounds for time:
Run 800 meters
50 air squats
 
10 rounds for time:
10 pushups
10 sit-ups
10 air squats
 
8 rounds for time:
10 situps
10 burpees
 
Go as fast as possible for time:
100 jumping jacks (sub jump rope)
75 air squats
50 pushups
25 burpees
 
10 rounds for time:
10 air squats
10 pushups
10 situps
10 Burpees
 
20 minute As many rounds as possible
20 walking lunges
20 situps
20 pushups
20 squats
 
4 rounds for time
400 meter run
20 burpees
 
Go as fast as possible for time:
400 meter run
20 squats
20 burpees
15 squats
15 burpees
10 squats
10 burpees
400 meter run
 
Every minute on the minute for 20 minutes, do the following:
5 push-ups
10 sit-ups
15 squats
 
15 minute As many rounds as possible
5 push-ups
15 sit-ups
30 squats
 
Go as fast as possible for time:
50 Sit ups
25 tuck jumps
40 push ups
25 vertical jumps
30 squats
25 burpees
3 rounds for time:
Run 800m
30 burpees
 
4 rounds for time:
20 burpees
20 push ups
20 sit ups
2o squats
 
10 rounds for time
12 burpees
12 pull-ups
 
20 minute AMRAP:
5 pushups
10 sit ups
15 squats
 
7 rounds for time:
7 lunges each side
7 squats
7 reverse burpees
7 burpees
7 pushups
7 sit ups

June 14 2017

Class at 5pm and 6pm today

Conditioning:

"666"

Strength:

Strict Press
10-8-6-4-2

Reminder no class this weekend - gym closed Friday and Saturday - regular schedule Monday

June 12 2017

Class at 5PM and 6PM Today 

Conditioning:

3 Rounds for Time of:

15 Clean and Jerks 95/65

Run 400M

75 Double Unders

15 Toes to Bar

Strength:

On The Minute for 14 Minutes complete:

Odd: 1 Deadlift + 1 Power Clean + 1 Jerk

Even: Rest

Reminder:

No Class Friday or Saturday this week, 
I will hold open Gym Thursday and post at home workouts for the weekend.  
Regular Schedule Next week

June 9 2017

 Get to class with your fake news....

 Class at 5PM Today 

Conditioning:

With 1 Barbell Perform the following for Time:

30 Deadlifts 185/135

30 Push Press 95/65

30 Pullups

* Rest Equal Time and Repeat

Strength:

On The minute for 12 Minutes Perform:

Odd: 3-6 Strict Pullups (add weight if you're strong)

Even: 30 Sec Heavy Hold

June 7 2017

 Class at 5PM and 6PM Today

Strength:

Back squat

7-7-5-5-3-3-1

Conditioning:

4 Rounds for Time of:

Run 400M 

50 Air Squats

This is not a trick...If it looks too easy, you're not running fast enough

NOTICE:

Friday June 16th & Saturday June 17th - NO Classes GYM Closed

June 5 2017

Class at 5PM and 6PM Today

Conditioning:

Tabata Sets Of:

Deadlift 75/55

Hang Power Clean

Front Squat

Shoulder to Overhead

Sumo Deadlift High Pull

Strength:

On The minute for 12 Minutes Complete:

Odd: 1 Hang Power Clean + 1 Front Squat + 1 Jerk (AHAFA)

Even:  Rest

June 2 2017

 Class at 5PM Today

Conditioning:

1 Round for time of:

100 Double Unders

50 Airsquats

30 Push Press 95/65

THEN

2 Rounds for Time of:

 50 Double Unders

25 Airsquats

15 Push Press 95/65

THEN

3 Rounds for Time Of:

33 Double Unders

16 Airsquats 

10 Push Press 95/65 

Strength:

On the Minute for 14 Minutes complete:

Odd: 6-8 Toes To Bar

Even: 6-8 Barbell Row (Bodyweight)

NOTICE:

Friday June 16th & Saturday June 17th - NO Classes GYM Closed