August 30 2017

 

Class at 5PM and 6PM Today 

 

 

Conditioning:

 For Time:

 

Run 800M

Then: 

4 Rounds of:

12 Hang Power Cleans 95/65

12 Push Jerk 95/65

24 SDHP 53/35

Then:

 Run 800M

 

Strength:

 

Strict Press

10-8-6-4-2

August 28 2017

Class at 5PM and 6PM Today

Conditioning:

As Many rounds as possible in 3 Minutes of: 

5 Thrusters 115/75

7 Burpees over Bar

9 Air squats 

Rest 1 Minute and Repeat for a total of 5 Rounds

Strength:

Front Squat 

10-8-6-4

August 25 2017

Class at 5PM Today

Conditioining:

For Time:

30 Box Jump Overs

30 Deadlifts 185/135

20 Box Jump Overs

20 Deadlifts 225/155

10 Box Jump Overs 

10 Deadlifts 275/185

Strength:

Deadlift

5-4-3-2-1

August 23 2017

Class at 5PM and 6PM Today 

Conditioning:

4 Rounds for Time of:

25 Hand Release Pushups

Run 400M

25 KB Swings

50 Double Unders

Strength:

5 Climbing sets of:

6 Barbell Row + Max Strict Pullups

August 21 2017

Class at 5PM and 6PM Today 

Strength:

Back Squat

3-5-5-20

Conditioning:

For Time:

 

10 Clean and Jerks 135/95

10 Clean and Jerks 155/105

10 Clean and Jerks 185/135

*Use 1 Barbell

August 18 2017

Class at 5PM Today 

Conditioning:

As Many Rounds as Possible in 4 Minutes of:

 

20 Wallballs

15 Burpees

10 Pullups

* Rest 4 Minutes and Repeat 2 More Times

Strength: 

On The Minute for 12 Minutes: 

Odd: 15 Weighted Situps 30/15

Even: 12/9 Bench Press (Bodyweight/.75 Bodyweight)

August 16 2017

Class at 5PM and 6PM Today

Conditioning: 

For Time:
200 KB Swings

5 Deadlifts 275/185 @ Every Drop



Strength:

Deadlift
7-7-5-5-3

August 14 2017

Class at 5PM and 6PM Today 

Conditioning:

For Time:

Run 400M

20 Strict Press 95/65

50 Double Unders

Run 400M

15 Push Press 115/75

50 Double Unders

Run 400M

10 Push Jerk 135/95

50 Double Unders

Strength:

Front Squat

7-5-5-3-3

August 11 2017

Class at 5PM Today 

Conditioning:

On The Minute for 20 Minutes Complete:

Min 1: 12 Front Rack Lunges 53/35

Min 2: 12/9 Assault Bike Cals

Min 3: 12 Seated DB Strict press (or 8 strict HSPU)

Min 4: 12 Toes to Bar

Strength:

Build to a Heavy Seated 30 Ft Sled Pull

August 9 2017

Class at 5PM and 6PM Today

Conditioning:

4 Rounds for Time of:

 

25 Wallballs

Run 400M with Medball

25 Medball Situps

Strength:

Bench Press

10-10-8-8 

**Work on Strict Pullups between sets

Notice:

Lawrence street bridge is closed today - find a different route

August 7 2017

Class at 5PM and 6PM Today 

Conditioning: 

As many rounds as possible in 15 minutes of:

15 Burpees

7 Hang Power Cleans 155/105

5 Front Squats

Strength:

On the minute for 14 Minutes complete:

Odd: 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat

Even: Rest

August 4 2017

Class at 5PM Today

Conditioning:

2 Rounds for Time of:

Run 800M

400M Farmers carry 53/35 Each Hand

20 Double KB Front Squats

Strength:

Build to a heavy 50 Foot Sled Push

August 2 2017

Class at 5PM and 6PM 

Conditioning:

For Time:

Run 400M

9 Hang Power Cleans 95/65

Run 400M

9 Hang Power Cleans 115/75

Run 400M

9 Hang Power Cleans 135/95

Run 400M

9 Hang Power Cleans 155/105

Strength:

5 Climbing sets of:

5 Barbell Row + Max Unbroken Strict Pullups