December 3 2014

Conditioning:

With a continuous running clock perform:

20-15-10

Box Jumps

Push Press 115/75

Toes to bar

at 10:00 Begin:

20-15-10

Jump Squat 

Russian KB Swing 72/53

Sit Ups

**Max effort for each triplet, the faster you finish the more rest you'll get 

Strength:

Bench Press

6-5-4-3-2-1

December 1 2014

Strength:

On The 2nd Minute for 16 Minutes perform:

6 Deadlifts + 3 Hang Cleans + 1 Jerk 

Increase weight each set until max effort is acheived

Conditioning:

In 20 Minutes Perform 2 rounds of:

29 Airsquats

20 KB SDHP

29 Burpees

20 KB SDHP

29 Pushups

20 KB SDHP

Then:

As many as Clean and Jerks as possible until time is called using the max weight from strength complex

November 28 2014

YOU'RE AWAKE, YOU OVERDID IT YESTERDAY, YOU DON'T HAVE TO WORK AND YOU DON'T HAVE AN EXCUSE!! GET TO THE GYM!!1 WORKOUT STARTS AT 9AM SHARP!!

 EASY DAY!

November 26 2014

Strength:

 12 minutes to establish a 1 rep max thruster from a rack

**Recommended rep scheme:

5-5-5-3-3-1

Conditioning:

For Time:

21-15-9

Thruster 95/65

Pullup

**10 min Cap

Then:

Team Sled Fun

Regular Class times tonight

Fridays only class is at 9AM BE THERE!!!

November 24 2014

Conditioning:

TABATA Sets of:

Jumping Pullups

Knees To Elbows

Box Jumps

Push Press 75/55

Bottom to Bottom Squats

Clean and Jerks 95/65

Strength:

Barbell Row

5-5-5-5-5

***Work on jump rope skills between sets

THANKSGIVING WEEKEND SCHEDULE:

**Friday Morning Class is at 9:00am - No 5Pm Class - 

***Saturday morning 8:30am as scheduled***

November 21 2014

Conditioning:

Max rounds in 3 minutes of:

3 Power Cleans 135/95

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Strength:

Front Squat

5-5-5-5-5

November 19 2014

Conditioning:

10 Rounds for Time of:

12 Med Ball Cleans 20/14

12 KB Swings 53/36

12 Situps

Strength:

Deadlift

5-5-5-5-5