October 30 2017

Class at 5PM and 6PM Today 

Conditioining:

As many rounds as possible in 17 Minutes of:

10 DB Squat Cleans 50/35

20 DB Push Jerks 50/35

15 KB Swings 53/35

20 Situps

Goal Work:

Week 5 Day 1

October 27 2017

Class at 5PM

Conditioining:

Teams of 3 Complete 5 rounds each of:

15 Box Jumps

12/9 Calories Bike

12 Deadlifts 225/155

1 Person sprints through complete round AFAP while 2 People Rest 

Rotating until each has completed 5 Rounds

Goal Work:

Week 4 

Day 3

October 25 2017

Class at 5PM and 6PM Today 

Conditioning:

5 Rounds for Time of:

 

7 Front Squats 155/105

11 KB Clean and Jerks 45/25

Run 400M

Goal Work:

Week 4 Day 2

October 23 2017

“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals.”
― Jim Rohn

 

Class at 5PM and 6PM Today 

Conditioning: 

5 Rounds for time of:

20 Medball cleans 20/14

10 Strict press 95/65

6 Strict Pullups

 

Goal Work: 

Week 4 Day 1

Emails went out bring your work to class email me if you didn't receive weeks 4-6 Work

October 20 2017

Class at 5PM Today

Conditioning:

3 Rounds For Time of:

50 Double Unders

40 Wallballs

30 Box Jumps

20 Shoulder to Overhead 135/95

Goal work:

Week 3 Day 3

Emails will go out this weekend with work for weeks 4,5 and 6

October 18 2017

Class at 5PM and 6PM Today 

Conditioning:

3 Rounds For Time of: 

Run 800M

10 Deadlifts 115/75

5 Hang Power Cleans 115/75

5 Front Squats 115/75

Goal Work:

Week 3 Day 2

October 16 2017

Class at 5PM and 6PM Today

Conditioining:

5 Rounds for Time of:

8 Seated DB Strict Press 30/20

8 Pullups

16 DB Front Rack Lunges 30/20

16 Burpees

Goal Work:

Week 3 Day 1

October 13 2017

 Class at 5PM Today

Conditioning:

For Time:

30 Thrusters 95/65

90 Double Unders

20 Thrusters 95/65

60 Double Unders

10 Thrusters

20 Double Unders

At completion rest until minute 10 and then repeat.

If first round is not completed minute 10 - Rest 1 minute and start over

20 Min Time Cap

Skill/Goal work:

Week 2 Day 3

October 11 2013

Class at 5PM and 6PM Today 

Conditioning: 

For Time:

100 Pushups

Run 400M

50 Airsquats

Run 400M

25 Deadlifts 225/155

Run 400M

50 Situps

Run 400M

100 Pullups

Run 400M

October 9 2017

Class at 5PM and 6PM Today 

Conditioning:

For Time:

30 Burpees to a target

30 Clean and Jerks 135/95

30 Burpees to a target

Goal work:

Refer to your weeks 1-3 work 

today you do work from Day 1

October 6 2017

 

 

As a Team of 2 complete as many rounds as possible in 18 mins of:

 

15/12 Calories Bike

 3 Deadlifts 115/75

5 Hang Power Cleans 

7 Front Squats

While one person rides the bike, the other does as many rounds as possible of the 3,5,7 work. When the partner completes their 15 Calories, swap and pick up the barbell exactly where the other partner left off.

October 3 2017

Class at 5PM and 6PM Today

Goal Work Continues

Conditioning:

40-30-20-10 Reps for Time of:

Wallballs

Box Jumps

Shoulder to Overhead 75/55

October 2 2017

Class at 5PM and 6PM Today

Conditioning:

Every 5 Minutes Perform:

Run 400M 

21 KB Swings 53/35

12 Pullups

Sprint through the work and rest the remainder of the time - For a total of 4 Rounds

Goal work starts today - 

If you got me your goal in time you should have your work in your email 

bring your day 1 work to class and get it done.