September 28 2018

Class at 5PM Today

Conditioning:

AS Many Rounds as Possible in 15 Minutes of:

4 Standing Strict Press 95/65

8 Front Rack Lunges 95/65

8 Lateral Burpees

Strength:

Barbell Row 

7-7-7-7-7

September 26 2018

Class at 5PM and 6PM Today 

Conditioning:

For Time:

50 Walking Lunge Steps

25 Chest to Bar Pullups

50 Box Jumps

25 Double Unders

50 KB Swings 53/35

25 Burpees

50 Knees to Elbows

25 Wallballs

50 Situps

25 Calories Bike

Strength:

Push Press 

10-8-6-4-2

September 24 2018

Class at 5PM and 6PM Today 

Conditioning:

For Time:

Run 400M

20 Front Squats

20 Push Press

Run 400M 

15 Front Squats 

15 Push Press

Run 400M 

10 Front Squats

10 Push Press

*95/65

Strength:

On The 2nd Minute for 14 Minutes:

3 Deadlifts + 2 Hang Squat Cleans + 1 Front Squats

*Go Heavy

September 21 2018

Class at 5PM Today 

Conditioning:

Every 3 Minutes for 6 Rounds complete:

15/12 Bike Calories

25 Wallballs 

10 KB Swings 72/53

Strength:

Deadlift

6-6-6-6-6

 

September 19 2018

Class at 5PM and 6PM Today 

Conditioning:

4 Rounds for Time of:

15 Pullups 

Run 400M  

15 Burpees

9 Hang Power Snatch 95/65

Strength: 

Strict Press 

7-7-5-5-5

September 17 2018

Class at 5PM and 6PM

Conditioning:

3 Rounds for Time of:

100 Airsquats

50 Box Jumps

25 DB Hang Clean and Jerks 35/20

Strength:

Back Squat 

4-4-4-4-4

September 14 2018

 Class at 5PM Today 

Conditioning:

For Time:

100 KB SDHP

100 Double Unders

15 Deadlifts 225/155

80 KB SDHP

75 Double Unders

10 Deadlifts

40 KB SDHP

50 Double Unders

5 Deadlifts 225/155

Strength:

Deadlift

3-3-3 Roughly 80% of 1RM

3-3-3 Roughly 85% of 1RM

3-3-3 Roughly 90% of 1RM

September 12 2018

Class at 5PM and 6PM Today 

Conditioning:

On the 4th Minute for 5 Rounds complete:

12/10 Calories Bike

15 Push Press 75/55

15 Box Jump Overs

Strength:

Weighted Strict Pullups

4-4-4-4-4-4-4

*If your capacity is less than 4 unbroken strict pullups accumulate 40 strict pullups unloaded

September 10 2018

Class at 5PM and 6PM Today 

Strength:

For Max Load

Back Squat

2-4-6-8-10

Conditioning:

5 Rounds for Time of:

15 KB Swings 72/53

15 Burpees

*12 Minute Cap

September 7 2018

Class at 5PM Today

Conditioning:

In a 3 Minute Window:

Run 400M

5 Strict Pullups

Max reps Squat Clean Thrusters 135/95

Rest 3 Minutes and Repeat until 30 Clusters are completed

Strength:

15 Minutes to build to a:

2 Rep Max Squat Clean Thruster

Touch and Go

September 5 2018

Class at 5PM and 6PM Today 

Conditioning:

 

As Many rounds as Possible in 18 Minutes of:

 

30 Double Unders

15 Hang Power Cleans 95/65

30 Double Unders

15 Toes to Bar 

30 Double Unders

15 Push Press

 

 

 

 

Strength:

 

Back Squat 

7-7-7-7