Friday, August 31, 2018

August 31 2018





Class at 5PM Today

No Class Monday September 3 - Labor Day

Conditioning:

Teams of 2
As many reps as possible in 7 minutes of:

80/60 Calorie bike
Max Wallballs

Rest 3 Minutes

As many reps as possible in 6 minutes of:

60/40 Calorie bike
Max Burpees over the bar

Rest 3 Minutes

As many reps as possible in 5 minutes of:

40/20 Calorie Assault Bike
Max Deadlifts 225/155

Score is total reps

Strength:


Front squat
7-7-5-5-5

Wednesday, August 29, 2018

August 27 2018



 Class at 5PM and 6PM Today 

No Class Labor Day Monday September 3rd - Open Gym 4-6 PM Tuesday September 4th

Strength:
On The 2nd Minute for 14 Minutes:

3 Position Power Snatch + 3 Position Full snatch

Climb AFA

Conditioning:
For Time: 

40 Shoulder to Overhead 115/75
30 H.R Pushups
20 Overhead Squats 115/75
10 Power Snatch
5 Bar Muscle Ups


Monday, August 27, 2018

August 27 2018


Class at 5PM and 6PM Today 

NO CLASS MONDAY SEPTEMBER 3RD (LABOR DAY) 
THERE WILL BE OPEN GYM TUESDAY THE 4TH - 4PM-6PM

Conditioining:
As Many Rounds as Possible in 15 Minutes of:

50 Dumbell Snatches 50/35
40 Goblet Squats
30 Sumo Deadlift High Pull 53/35
20 Burpee Box Jumps
Strength:

 Barbell row 
10-10-10-10

Friday, August 24, 2018

August 24 2018


Class at 5PM Today

Conditioning:

Teams of 2 Complete 10 Rounds for Time of:

15/12 Calories Bike
15 Wallballs
12 KB Swings 53/35
9 Toes to Bar 

Partner 1 Completes full round then switches

Strength:

Deadlift
5-5-3-3-2-2



Wednesday, August 22, 2018

August 22 2018


Class at 5PM and 6PM Today

Conditioning:

At 0:00 -Run 400M Then:
3 Rounds of
5 Pullups 
10 Pushups 
15 Airsquats
Then Max Reps of Clean and Jerks 95/65

At 5:00 Rest

At 10:00 - Run 400M Then:
2 Rounds of
5 Pullups 
10 Pushups 
15 Airsquats
Then:
Max Reps of Clean and Jerks 105/75

at 15:00 Rest

At 20:00 - Run 400M Then:
1 Round of
5 Pullups 
10 Pushups 
15 Airsquats
Then Max Reps of Clean and Jerks 115/85
At 25:00 End

*Score is total Clean and Jerks
Strength:

On The 2nd Minute for 12 Minutes Complete:

1 Power Clean + 1 Hang Power Clean + 1 Jerk 
Climb AFA

Monday, August 20, 2018

August 20 2018


Class at 5PM and 6PM Today 

Conditioning:

4 Rounds for Time of:

20 DB Snatches
20 DB F.R Lunges
15 Box Jump Overs
15 Pushups On Dumbbells

* 50/35


Strength:

Bench Press
7-7-5-5-5

Thursday, August 16, 2018

August 17 2018


Class at 5PM Today 

Conditioning:
5 Rounds For Time Of: 

Run 400M 
30 Box Jumps 
30 Wallball

Strength: 

Front Squat
7-7-7-7

**From the floor or a rack, your choice.. 

Wednesday, August 15, 2018

August 15 2018


Class at 5PM and 6PM Today 

Conditioning:

For Time:

100 Pullups
100 Pushups
100 Situps
100 Airsquats

Strength:

Push Press
3-3-3-3-3


Monday, August 13, 2018

August 13 2018

 
Class at 5PM and 6PM Today

Conditioning:
For Time:

100 Thrusters 95/65

*Work can only be done during the first 40 Seconds of each minute


Strength:

Deadlift
7-7-7-7

Friday, August 10, 2018

August 10 2018


Class at 5PM Today

Conditioning:
Teams of 2 Complete 4 Rounds for Time of:

35/25 Calories Bike
50 KB Swings
35/25 Calories Bike 
50 Wallballs
400M Medball Run


Strength:

Barbell Row 
7-7-7-7-7

Wednesday, August 8, 2018

August 8 2018




Class at 5PM and 6PM

Conditioning:


12 Rounds for Time of:

8 Dumbell Strict Z Press 35/20
8 Box Jumps (30/24)
8 Strict Pullups




Strength:

Push Press
3-3-3-3-3

Monday, August 6, 2018

August 6 2018


Class at 5PM and 6PM Today 

Conditioning:

As Many Reps as possible in 3 Minutes of:
25 SDHP 65/45
25 Burpees
Max Overhead squats 65/45

Rest 3 Minutes

As Many Reps as possible in 3 Minutes of:
20 SDHP 75/55
20 Burpees
Max Overhead squats 75/55

 Rest 3 Minutes

As Many Reps as possible in 3 Minutes of:
15 SDHP 95/65
15 Burpees
Max Overhead squats 95/65

 Rest 3 Minutes

 As Many Reps as possible in 3 Minutes of:
10 SDHP 115/75
10 Burpees
Max Overhead squats 115/75


Strength:

Back Squat  

Build to a 7 Rep Max

Friday, August 3, 2018

August 3 2018

Class at 5PM Today

Conditioning:

As Many Rounds as Possible in 20 Minutes of:

3 Unbroken Squat Cleans (AHAP with solid form)
6 Lateral Burpees
9 Deadlifts

Partner 1 Completes a round AFAP, Then  Partner 2 Does the same

Strength:

Bench Press
7-7-5-5-5
 

Wednesday, August 1, 2018

August 1 2018

 Class at 5PM and 6PM Today 

Conditioning:
For Time:
 
Run 1 Mile
75 Situps
Then 5 Rounds of:
7 Wallballs
12 Hand Release Pushups
20 Double Unders
18 KB Swings

* If you're strong wear a vest

Hotel Version:
Run 1 Mile 
75 Situps 
Then 5 Rounds of: 
7 Dumbell Thrusters
12 Hand Release Pushups
20 Jump Squats
18 Dumbell Swings

25 Min Cap

Strength:
 5 Climbing sets of:
3 Strict Press + 2 Push Press + 1 Push Jerk