May 15 2015

Kevin has suggested we get some new shirts made for the summer and sent me over a design.  He thought we should put a quote or saying on the back of the shirt and I figured you guys could put up some suggestions to vote on......  Lets hear them.....  

1 Class at 5PM Today

Conditioning:

2 Rounds for Time of:

100 Double Unders (300 Singles)

50 Burpee Box Jumps 24/20

25 Pullups

*Weighted Vest Optional 

Strength:

On The Minute for 12 Minutes Perform:

1 Deadlift + 1 Clean Pull + 1 Power clean 

Increase load as you go

May 13 2015

"There is nothing either good or bad but thinking makes it so."

William Shakespeare

Conditioning:

Every 5 Minutes begin a new round of:

Run 400M 

RD 1) 50 KB Swings 53/35

RD 2) 40 Deadlifts 75/55

RD 3) 30 Front Squats 75/55

RD 4) 20 Strict Press 75/55

*Rest for remainder of the 5 minutes after all reps are completed 

Go hard or get no rest!

Strength:

Push Press

5-5-5-3-3-3

May 11 2015

Conditioning:

Three rounds of 1 minute each station:

Wallballs 20/14

Sumo deadlift high-pull 75/55

Box Jumps

Push-press 75/55

Burpees

1-minute rest between rounds 

Strength:

Back Squat

5-5-5-3-3-3

May 8 2015

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

50 DB Front Rack Lunges (HEAVY)

15 Toes to Bar

15 Wallballs

Strength:

Deadlift

7-7-4-4-2-2

May 6 2015

Conditioning:

For Time:

1 Mile Run

50 Burpees

100 Situps

50 SDHP 75/45

100 Push Press 75/45

Strength:

Barbell Row

5-5-5-5-5

May 4 2015

Conditioning:

Teams of 2 complete 2 rounds for time of:

50 KB Swings

50 Goblet Squats

50 OH Plate Lunges

50 Box Jumps

50 KB Situps

* Both Partners complete 3 Burpees on the minute throughout

Strength:

Strict Press

7-7-4-4-2-2

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)