Class at 5PM and 6PM Today
Conditioning:
3 Rounds for Time of:
40 Double Unders
30 Wallballs
20 Box Jumps
10 Deadlifts 275/185
Strength:
Deadlift
5-4-3-2-1
Wednesday, February 28, 2018
Monday, February 26, 2018
February 26 2018
Class at 5PM and 6PM Today
Conditioning:
For Time:
30 Burpees Over the Bar
50 Power Snatches 75/55
40 Overhead squats 75/55
30 Burpees Over The Bar
Strength:
On the Minute for 12 Minutes complete:
1 Snatch Deadlift + 1 Hang Power Snatch + 3 Overhead squats
Friday, February 23, 2018
February 23 2018
Class at
5PM Today
Conditioning:
Teams of 3 Complete:
As Many
Rounds as Possible in 25 Minutes of:
12/8
Calories Bike
8 Burpees
4 Clean and
Jerks 115/85
*Relay
style, every 6 rounds weight increases by 20#
Strength:
Bench Press
7-7-7-7
Wednesday, February 21, 2018
February 21 2018
Class at
5PM and 6PM Today
Conditioning:
As Many Rounds as Possible in 18 Minutes of:
30 Thrusters 95/65
30 Box Jumps
30 SDHP
30 Toes To Bar
Strength:
On the minute for 12 Minutes complete:
1 Full Clean + 1 Hang Squat Clean + 1 Thruster
*Increase weight AFA
Monday, February 19, 2018
February 19 2018
Class at
5PM and 6PM Today
Conditioning:
As Many Rounds as Possible in 15 Minutes of:
15 Hang Power Snatches 100/70
30 Bar Hops
15 Pullups
60 Double Unders
Strength:
On The 2nd Minute for 14 Minutes complete:
1 Power Snatch + 1 Hang Power Snatch + 1 Over head squat (Advanced athletes may squat snatch in place of HPS+OHS)
Climb AFA
Friday, February 16, 2018
February 16 2018
Class at 5PM Today
Conditioning:
5 Rounds for Time of:
14 Burpees to a target
11 Dumbell Clean and Jerks 50/35
7 Toes To Bar
Strength:
On The Minute for 14 Minutes Complete:
Odd Minutes: 30 Sec Hollow Hold
Even Minutes: 6-9 Reps Bench Press 115/75
Wednesday, February 14, 2018
February 14 2018
Class at 5PM and 6PM Today
Conditioning:
3 Rounds for Time of:
25 Med Ball Cleans
25 Push Press 75/55
25 Power Snatch 75/55
Strength:
Deadlift
10-9-8-7
Monday, February 12, 2018
February 12 2018
Class at 5PM and 6PM Today
Conditioning:
20-15-10 Reps for Time of:
Wallballs
Pullups
KB SDHP
Box Jumps
KB Swings
Strength:
Front Squat
9-8-7-6
Friday, February 9, 2018
February 9 2018
Class at 5PM Today
Conditioning:
Teams of 2 Complete 12 Rounds for Time of:
10/8 Assault Bike Calories
10 Thrusters 95/65
10 Burpees over the bar
You Go, I go
Strength:
5 Climbing sets of:
3 Strict Press + 3 Push Press
Wednesday, February 7, 2018
February 7 2018
Class At 5PM and 6PM Today
Conditioining:
As Many Rounds as Possible in 15 Mins of:
6 Hang Power Snatch 115/75
9 Overhead Squats
30 Double Unders
Strength:
On The Minute for 5 Minutes Perform
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Overhead Squat
Choose a Challenging weight for all 5 Sets Then add weight AFA and repeat for 5 More minutes
Monday, February 5, 2018
February 5 2018
Class at 5PM and 6PM Today
Conditioning:
For Time:
50 Box Jump Overs
50 DB Deadlifts 50/35
40 Burpees
40 DB Cleans
35 Pullups
35 DB Push Jerk
Strength:
Back Squat
15-10-5
Friday, February 2, 2018
February 2 2018
Class at 5PM Today
Conditioning:
21-18-15-12-9-6-3 Reps for time of:
Front Squat 115/75
Shoulder to Overhead
Situps
Strength:
Bench Press
7-7-5-5-5
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