DB-STRENGTH & CONDITIONING
Find Our daily workouts here and post your scores.
Wednesday, August 30, 2017
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
Monday, August 28, 2017
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
Friday, August 25, 2017
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
Wednesday, August 23, 2017
August 23 2017
Class at 5PM and 6PM Today
Conditioning:
4 Rounds for Time of:
25 Hand Release Pushups
Run 400M
25 KB S
w
ings
50 Double Unders
Strength:
5 Climbing sets of:
6 Barbell Row + Max Strict Pullups
Monday, August 21, 2017
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
Friday, August 18, 2017
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
M
inute for 12 Minutes:
Odd: 15 Weighted Situps 30/15
Even: 12/9 Bench Press
(Bodyweight/.75 Bodyweight)
Wednesday, August 16, 2017
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
Monday, August 14, 2017
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
Friday, August 11, 2017
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
Wednesday, August 9, 2017
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
Monday, August 7, 2017
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
Friday, August 4, 2017
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
Wednesday, August 2, 2017
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
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