February 28 2020

Class at 5PM Today 

Conditioning:

Every Minute on the Minute for 18 Minutes complete:

Min 1: 24 Goblet Lunges

Min 2: 24 Pushups 

Min 3: 15/12 Cals Bike 

Strength:

5 Climbing Sets of 

1 Strict Press + 4 Push Press

February 26 2020

Class at 5PM and 6PM Today 

Conditioning:

For Time:

30 Deadlifts 185/135

25 Box Jump Overs

30 Hang Cleans 155/105

25 Box Jump Overs

30 Push Jerks 135/95

25 Box Jump Overs 

Strength:

Back Squat 

5-5-3-3-1....10

Establish a NEW Rep Max Back Squat 

February 24 2020

Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 20 Minutes of:

4 Dumbell Thrusters 50/35

6 Toes To Bar 

24 Double Unders

Strength:

Deadlift

5-5-3-3-10-10

Establish a new 10 Rep Max 

February 21 2020

Class at 5PM today 

Conditioning:

On The 3rd Minute for 18 Minutes Complete:

10/7 Cals Bike

100 Foot DBall Bear Hug Carry 100/70

4 DBall Cleans 100/70

Strength:

Bench Press

10-10-10-8-8

February 19 2020

Class at 5PM and 6PM Today 

Conditioning: 

As Many Rounds as Possible In 16 Minutes of:

7 Strict Pullups
14 Box Jump Overs
7 Lateral Burpees
14 Dumbell Push Press

Strength:

Back Squat
6-6-6-6-6

Use your 10 Rep max for all sets

February 17 2020

Weigh Ins Today.....Hope you've been good....

Class at 5PM and 6PM

Conditioning:

12 Rounds for time of:

9 Wallballs

1 Clean and Jerk

Use roughly 75% max Jerk

Strength:

Tempo Deadlift

(4 seconds up. 4 Seconds down)

4-4-4-4-4

Use 90% of 10RM

February 14 2020

Class at 5PM Today 

Conditioning:

Teams of 2 Complete:

3000M Bike 

 Directly into 10 Rounds of: 

 1 Power Clean 175/125

7 Ring Dips

20 Deadlifts 175/125

10 Toes To Bar  

Directly Into:

27 Syncronized Burpees to a plate

Strength:

Push Press

4-4-4-4-4

February 12 2020

 Class at 5PM and 6PM Today 

Conditioning:

4 Rounds For Time Of:

35 Double Unders

30 Situps

25 Burpees

20 Pushups

15 Pullups

Strength:

Back Squat

6-6-6-6-6

At 95% of 10RM

February 10 2020

Class at 5PM and 6PM Tonight

Week 1 Weigh Ins must be in tonight

Conditioning:

10 Rounds for Time of:

3 Power Snatches 135/95

15 Wallballs

*Scale as needed

Strength:

Deadlift 

8-8-8-8-8

Build up to and use 70% 10RM for all working sets

February 7 2020

Trust The Process...

Class at 5PM Today 

Week 1 weigh ins can be done as early as today but must be in by Monday 

Conditioning:

In Teams of 2 Complete 20 Rounds for Time of: 

3 Thrusters 115/75 

6 Toes To Bar

9 Cals Bike 

You Go, I Go...

 

 Strength:

Barbell Row 

10-10-10-10

February 5 2020

Class at 5PM and 6PM Today 

Conditioning:

10,9,8,7,6,5,4,3,2,1 Reps for Time of:

DB Deadlifts

DB Hang Squat Cleans

DB Push Press

*40/25

**20 Double Unders Between Each Round

Strength:

Back Squat 

6-6-6-6-6 

@ 90% of your 10RM

February 3 2020

Class at 5PM and 6PM

Weight loss challenge weigh ins begin today.  See previous post for details...

 

Conditioning:

As many Rounds as Possible in 15 Minutes of: 

15 KB Swings

12 Burpee Pullups

9 Box Jumps Overs

Strength: 

Deadlift 

5-5-3-3-1

and then establish a 10 rep max deadlift for the day