Week of 042825

 

Week of 042825

Monday Class at 5 PM

Conditioning:

As Many Rounds as Possible in 20 Minutes of: 

15 Strict Pullups 

50 Foot Overhead Dumbbell Walk 

30 Situps 

100 Foot Front Rack Dumbbell Carry 

45 Box Step Ups (No weight)

150 Foot Dumbbell Farmers Carry 

Strength:

Push Press

4-4-4-4-4

*Using 90% 1RM Strict Press across

Wednesday Class at 5 PM

Conditioning:

4 Rounds for Time of: 

21 Airsquats

15 Deadlifts 185/135

9 Burpee Box Jump Overs  

Strength:

Barbell Row

10-10-10-10

*3 weighted or banded Strict Pullups after each set 

Friday - Class at 4:30 PM

For Time: 

150 Wallballs 

*Run 400M for every break

Strength:

 

Front Squat 

3-3-3-3-3

* Go Heavy

**50 Ft Walking Lunge after each set 

Saturday: Open Gym 8:30 AM

Optional Workout: 

3 Rounds For Time of:

24 Burpees
12 Shoulder to Overhead 115/75
8 Back Squats 115/75
Bike 40 Calories

*Add 10 Calories to the round for every drop of the bar

Week of 042125

Week of 042125

Monday Class at 5 PM

Conditioning:

Tabata Sets Of:

Burpees

KB Goblet Squats

Box Jumps

WallBalls

Toes To Bar

Push Press 75/45

*Score is sum of lowest rep round at each station

Strength:

Bench Press

10-10-8-8-6-6

Tabata is 8 rounds at each station for 20 seconds of work and 10 seconds of rest.  You don’t move to the next station until all 8 rounds are complete.  Set Up 4 stations of each and break up into groups no bijgger than 4 so each group can start on a different stations and rotate downward.  This is scored by taking the lowest number of reps you got at each station and adding them together the person at the end with the highest number wins. 

Wednesday Class at 5 PM

Conditioning:

 

Teams of 2

As many rounds as possible in 8 minutes of

 

10 Deadlifts (225/155)

50 Overhead Walking Lunge steps 45/25

25 Burpees

 

Rest 2 Minutes

 

As many rounds as possible in 8 minutes of

 

10 Deadlifts (225/155)

50 Overhead Walking Lunge steps  45/25

25 Burpees

 

* Split work as desired

Because there is only 10 deadlifts split between 2 people this is your reminder to go heavy in this.  Team up with equal strength partners, the 225/155 is the max weight anyone should be using but if you aren’t there yet on a 5 rep max you should be using the number they could do for that (its supposed to be tough) –  most of you can easily pull 225/155 for this workout.  The lunges are done with a plate locked out overhead.  You can split the work however the team decides and you should be keeping track of how many rounds you get.  After the first 8 minutes rest 2 and repeat the workout trying to match if not beat the last score. If you are a team alone half the reps in each movement and call it a typical AMRAP. 

 

Strength:

Strict Press

5-5-5-3-3-3

Friday - Class at 4:30 PM

Conditioning: 30 Min Cap

Five rounds for time of:

 

Run 400 meters 

30 Box jump

30 Wallballs

(Note: it doesn't say jog 400M)

 

Strength:

 

Back Squat

7-7-7-7-7

 

Easy set up – this workout typically takes between 24 and 30 minutes –  if its raining you can give the option to sub 30 burpees or 30/28 Cals for the run

Saturday: Open Gym 8:30 AM

Optional but not Optional: 

Run 5K For Time sometime this weekend, record your time and know it as we head into spring...

Week of 041425

Week of 041425

Monday Class at 5 PM

Strength:

Front Squat 

10-10-10

*with 10 HIGHER box step ups after each set 

**Climb to a heavy set of 10 

Conditioning: 

For time:

800-meter run

25 Dumbbell Push Presses

800-meter run

20 Dumbbell Push Presses

800-meter run

15 Dumbbell Push Presses

*50/35

Wednesday Class at 5 PM

Conditioning:

"Strict Chelsea"

Every Minute On the Minute for 30 Minutes complete:

5 Strict Pullups 

10 Pushups 

15 Airsquats 

*If no Strict Pullups complete strict Ring Rows 

Strength:

Deadlift
7-7-7-7-7  (Use 60% of your most recent 1 rep max)

*Max Hollow Hold After each set 

Friday - Class at 4:30 PM

Strength:

On The 2M X 6 

1 Clean Pull + 1 Hang Squat Clean + 1 Jerk + 1 Front Squat + 1 Jerk

Climb AFA

Conditioning: 16 Min Cap 

5 Rounds For Time of: 

7 Burpee Pullups

5 Clean and Jerks (135/95)

15/12 Cals Bike  

Saturday: Open Gym 8:30 AM

Optional Open Gym Team Workout:

As Many Rounds As Possible in 30 Minutes of:

15/12 Cals Bike 

12 Wall Balls (20/14)

10 Box Jumps (24/20)

*Each partner completes a full round before switching.

Week of 040725

 

Week of 040725

Monday Class at 5 PM

Strength:

Back Squat

10-10-10-Max Reps 

** Bodyweight For Men 75% Bodyweight fo Women

*** 50 Foot Walking Lunge after sets 1, 2 and 3

Conditioning: 

Every 5 minutes for 5 sets:

400-meter run

25 Russian Kettlebell swings 72/53

Wednesday Class at 5 PM

Strength:

Barbell Row
8-8-8-Max Reps

@ 50% Bodyweight for women 75% for men 

* Immediately After sets 1, 2 and 3: 3 Strict (weighted or banded)

Conditioning:

For Time: 

50/40 Cals Bike

50 Hand Release Pushups 

30 Wallballs 

25 Deadlifts 225/155

30 Wallballs 

50 Hand Release Pushups 

50/40 Cals Bike 

Friday - Class at 4:30 PM

Strength:

On The 2M X 6 

1 Power Clean + 1 Strict Press + 2 Push Press + 3 Jerks 

Climb AFA

Conditioning: 

4 Rounds for time of:

21 Front Squats

15 Bar-facing burpees

9 Strict Press

*115/75

Saturday: Open Gym 8:30 AM

Optional Open Gym Team Workout:

As Many Rounds as Possible in 30 Minutes of: 

15 Thrusters 95/65

20 Situps 

12/9 Cals Bike 

* Every time the team completes a full round (You go , I go, Burpees) both partners complete 10 burpees together

*Partners do full round before switching

** Go hard when its your turn to go