January 16 2017

 Class at 5PM and 6PM Today

Conditioning:

Teams of 3 complete as many rounds as poissible in 25 Minutes of:

12/9  Calories Bike

12 Power snatch 95/65

12 Wallballs

12 Toes to Bar

Full Rounds all out then change partners 

Strength:

Bench Press

10-10-10-10

January 13 2016

 Class at 5PM Today

Conditioning:

Every Minute on the minute for 18 Minutes complete:

Min 1: 15/12 Calories Bike

Min 2: 16 KB Swings 53/35

Min 3: 5 Pullups, 10 Pushups, 15 Airsquats

Strength:

Strict Press

10-10-10-10

January 11 2017

Class at 5PM and 6PM Today

Strength:

Deadlift

7-7-5-3-1

Establish a 1 rep max deadlift with this session

Conditioning:

As many rounds as possible in 18 Minutes of:

1 Deadlift 405/285*

10 Toes to bar (sub 45 sec hollow hold)

15 Burpees 

*Scale as needed

January 9 2016

Class at 5PM and 6PM Today

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

30 Wallballs

20 Clean and Jerks 75/55

5 Strict Pullups

Strength:

Back Squat 

7-7-7-7

January 6 2016

Class at 5PM Today 

Conditioning:

As many Reps as Possible in 5 Minutes

Power Snatch 75/55

As many Reps as Possible in 4 Minutes

Barbell SDHP 75/55

As many Reps as Possible in 3 Minutes

Overhead Squat 75/55 (Sub Front Squat for scaled)

As many Reps as Possible in 2 Minutes

Double Unders

As many Reps as Possible in 1 Minutes

Burpees 

Score is total reps

No rest between Movements 

Strength:

Push Press

7-7-7-7-7

January 4 2017

 Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 3 Minutes of:

3 Power Clean

6 Pushups

9 Airsquats

Rest 1 Minute after each 3 minute cycle repeat for a total of 5 cycles

Strength:

In 16 Minutes:

Establish a 3 Rep Max Touch and go Power Clean

January 2 2016

Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as possible in 20 Minutes of 

Partner 1 does 21 Thrusters

Partner 2 Does 21 Thrusters

Partner 1 does 21 Pullups

Partner 2 does 21 Pullups

Then 15's

Then 9's 

After Partner 2 completes the 9 pullups that is 1 round - start back at 21

Strength:

From the floor or a rack find a 5 Rep Max thruster