April 15 2015

Conditioning:

As many rounds as possible in 3 Minutes of:

10 Burpee Box Jumps

20 Airsquats

*Rest 3 Minutes and repeat 3 times 

Strength:

On the minute for 14 Minutes:

Even: 30 Situps

Odd: Max unbroken Pushups 

"Gymnastics is the foundation of all sports" - VIDEO

April 13 2015

Conditioning:

For Time:

Run 1600 Meters

30 Kettlebell Swings 70/53

30 Wallballs

Run 1200 Meters

20 Kettlebell Swings

20 Wallballs

Run 800 Meters

10 Kettlebell Swings

10 Wallballs

Run 400M

Strength:

Strict Press

5-5-5-3-3-3

April 10 2015

Strength:

On The minute for 14 Minutes:

Odd Minute: Overhead Squat x 3 Reps

Even Minute: Double Unders x 20 Reps

Conditioning:

4 Rounds for Time of:

Run 800M

8 Front Rack Lunges (each side) 75/55

8 Push Press 75/55

8 Overhead Squats 75/55

April 8 2015

Strength:

Every Other Minute for 20 Minutes Perform:

9 Deadlifts

6 Hang Cleans

3 Jerks

**The goal is to increase weight each set

Conditioning:

"El Pesado Animal"

April 6 2015

Conditioning: 

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Strength:

Odd Object Deadlift

7-7-7-7-7

*Choose anything but a barbell

(Log,Axle Bar, Double Kettlebells, Dumbells, Sand/Heavy bag, Farmers handles,Your Friend) 

VIDEO

April 3 2015

1 Class at 5PM today.... Be there for a fun surprise

Conditioning:

Teams of 2 Complete 10 Rounds for time of:

15 Pullups

30 Wallballs

45 Pushups

Partners Alternate rounds - Each person must complete full round as fast as possible before switching

Strength:

Front Squat

3-3-3-3-3

April 1 2015

Conditioning:

5 Rounds for Time of: 

Run 400M 

21 DB Clean and Jerks 40/25

Strength:

Bench Press

5-5-5-5-5

* Work on Handstand pushups or Handstand holds between sets