May 1 2015

1 Class at 5PM - BE THERE

Conditioning:

4 Rounds For Time of:

15 DB Snatch (Right Arm)

30 Situps

15 DB Snatch (Left Arm)

30 Burpees

Strength:

On The minute for 14 Minutes

Even: 20 Double Unders

Odd: 3 Deadlifts (GO HEAVY)

April 29 2015

Conditioning:

Teams of 2 Complete as many rounds as possible in 20 Minutes of:

9 Deadlifts 155/100

12 H.R Push-ups

15 Box jumps 

* Partner completes full round before switching

*Score is total completed rounds 

Strength:

Front Squat

7-7-4-4-2-2

April 27 2015

Conditioning:

For Time:

60 KB SDHP

30 Wallballs

20 Pullups

30 Wallballs 

20 Pullups

30 Wallballs

20 Pullups

60 KB SDHP

Strength:

Bench Press

5-5-5-5-5

**Work on HSPU between sets

April 24 2015

1 Class at 5PM Today

Conditioning:

For Time:

Run 1600M

21 Kettlebell Swings

21 Kettlebell Front Squats

21 Pullups

Run 800M

15 Kettlebell Swings

15 Kettlebell Front Squats

15 Pullups

Run 400M

9 Kettlebell Swings

9 Kettlebell Front Squats

9 Pullups

*70# / 53#

Strength:

Strict Press

7-7-4-4-2

April 22 2015

"Decide what you want, decide what you're willing to exchange for it.  Establish your priorities and go to work" - H.L Hunt

Conditioning:

3 Rounds for Time of:

Run 400m

20 Clean and Jerks 95/65

Strength:

With a running clock for 15 Minutes complete:

Minute 1: 30 Double Unders 

Minute 2: 20 H.R. Pushups

Minute 3: 30: Sec hollow hold

April 20 2015

Conditioning:

As many rounds as Possible in 20 Minutes of: 

30 Overhead Plate Lunges, 45/25

25 Deadlifts 185/135

20 Toes To bar

400m Run

Strength:

Back Squat 

5-5-5-3-3-3

April 17 2015

Conditioning:

5 Rounds for Time of:

12 Shoulder to Overhead 95/65

15 Deadlifts 95/65

21Wallballs

Strength:

Barbell Row

5-5-5-5-5

**Strict Pullups between sets