July 31 2017

 

Class at 5PM and 6PM Today

Conditioining:

Teams of 2 Complete 10 Rounds for Time of:

12 Deadlifts 185/135
24 Wallballs

Partner completes full round then switches

Strength:

Deadlift
10-10-4-4

July 28 2017

Class at 5PM Today 

 Class at 5PM Today

Conditioning:

 

Three rounds of:
 

Wall-balls
Sumo deadlift high-pull, 75/55
Box Jumps

 Push-press, 75/55

Bike (Calories)

Rest

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:

Strict Press

10-10-4-4

July 26 2017

Class at 5PM and 6PM Today 

Conditioning:

For Time:

42 KB Swings 53/35

21 Pullups 

Run 400M

30 KB Swings

15 Pullups 

Run 400M

18 KB Swings 

9 Pullups

Run 400M

Strength:

Bench Press

10-10-4-4

July 24 2017

New shirts are in...

Class at 5PM and 6PM Today 

Conditioning:

21-18-15-12-9-6-3 reps for time of:

Thruster 95/65

Box Jump

Strength: 

Back Squat 

10-10-4-4

July 21 2017

 Class at 5PM Today

Conditioning:

4 Rounds for Time Of:

18 Dumbell Squat Cleans 50/35

22 Dumbell Deadlifts 50/35

18 KB Swings 72/53

22 Double Unders

Strength:

Deadlift

10-10-4-4

July 19 2017

Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 12 Minutes of:

3 Clean and Jerk 135/95

3 Pushups

3 Airsquats

Increase Reps by 3 every round

Strength: 

5 Climbing sets of:

2 Strict Press + 2 Jerks

From a rack

July 17 2017

Class at 5PM and 6PM Today 

Conditioning:

4 Rounds For Time Of:

 

15 Squat Cleans 95/65

Run 400M

15 Push Press 95/65

15 Toes to Bar

 

Strength: 

Barbell Row 

7-7-5-5-5

July 14 2017

Class at 5PM Today 

Conditioning:

3 Mins to Complete:

20/15 Cals Bike 

Amrap Wallballs

Rest 3 Mins

3 Mins to Complete:

20/15Cals Bike

Amrap Alternating DB Snatch 50/35

Rest 3 Mins

3 Mins to Complete:

20/15 Cals Bike

Amrap Situps

Rest 3 Mins

 3 Mins to Complete:

20/15 Cals Bike

Amrap KB Swings 72/53

*Score is total Reps

Strength:

Back Squat

10-8-6-4-2

July 12 2017

Class at 5PM and 6PM Today 

Conditioning:

10 Rounds for Time of:

12 Deadlifts 75/55

9 Hang Power Cleans 75/55

6 Jerks 75/55

Strength: 

5 Climbing Sets of:

3 Strict Press + 2 Push Press + 1 Jerk

July 10 2017

Class at 5PM and 6PM Today

For Time:

400M Farmers Carry

75 Burpee Box Jumps

400M Farmers Carry

Strength:

Deadlift

10-8-6-4-2

July 7 2017

Class at 5PM Today 

Strength:

On The 2nd Minute for 12 Minutes complete:

2 Power Cleans + 1 Hang Power Clean 

Conditioning:

Teams of 3 Complete For Time

100 Cals Bike

50 Power Cleans 115/75

10 Strict Chest to Bar Pullups

80 Cals Bike

40 Power Cleans 115/75

8 Strict Chest to Bar Pullups

60 Cals Bike

30 Power Cleans 115/75

6 Strict Chest to Bar Pullups

40 Cals Bike

20 Power Cleans 115/75

4 Strict Chest to Bar Pullups

20 Cals Bike

 10 Power Cleans 115/75

2 Strict Chest to Bar Pullups

July 5 2017

Class at 5PM and 6PM Today 

Conditioning:

As many rounds as possible in 20 Minutes of:

10 KB Swings

20 Burpees

10 Deadlifts 185/135

40 Double Unders

Strength:

Back Squat

5-5-5-3-3-3