Class at 5pm and 6pm today
Conditioning:
5 rounds for time of:
16 Deadlifts 185/135
9 Seated Strict Press (DB or KB) 30/20
Strength:
Barbell Row
7-7-5-5-5
Wednesday, March 15, 2017
Monday, March 13, 2017
March 13 2017
Class at 5PM and 6PM Today
Conditioning:
For Time:
50 OH Walking lunge steps 45/25
25 Pullups
50 Box Jumps
25 Double Unders
50 KB Swings 72/53
25 H.R Pushups
50 Knees to Elbows
25 Wallballs
50 Situps
25 Burpees
50 OH Walking lunge steps 45/25
25 Pullups
50 Box Jumps
25 Double Unders
50 KB Swings 72/53
25 H.R Pushups
50 Knees to Elbows
25 Wallballs
50 Situps
25 Burpees
Strength:
On The 2nd Minute for 14 Minutes Complete:
1 Power Clean + Hang Squat Clean + Front Squat
Friday, March 10, 2017
March 10 2017
Class at 5PM Today
Strength:
On The 2nd
Minute for 14 Minutes:
3 Hang
Power Snatch + 3 Overhead squats
(Climbing)
Conditioning:
3 Rounds
for Time of:
15/12 Cals
assault Bike
12 Overhead
squats 95/65
6 Burpees
over the Bar
Rest 2:30
15 KB
swings 53/35
12
Thrusters 95/65
6 Burpees
over the bar
Rest 2:30
Wednesday, March 8, 2017
March 8 2017
Class at 5PM and 6PM Today
Conditioning:
Teams of 2 Complete as many rounds as possible in 18 Minutes of:
64 Wallballs
32 Toes to Bar
16 Pullups
8 Deadlifts 275/185
*Split Work as Desired
Strength:
Deadlift
10-5-10-5
Monday, March 6, 2017
March 6 2017
Class at 5PM and 6PM Today
Get your "Half Way Point" weigh ins done by Today
Conditioning:
2 Rounds for Time of:
10 Strict Press 115/75
50 Double Unders
25 Air Squats
15 Push Press 115/75
50 Double Unders
25 Air Squats
20 Push Jerks 115/75
50 Double Unders
25 Air Squats
Strength:
Back Squat
7-5-3-3-3
Friday, March 3, 2017
March 3 2017
Class at 5PM Today
Conditioning:
For Time:
10 Dumbell Snatches 50/35
15 Burpee Box Jump Overs
20 Dumbell Snatches
15 Burpee Box Jump Overs
30 Dumbell Snatches
15 Burpee Box Jump Overs
40 Dumbell Snatches
15 Burpee Box Jump Overs
50 Dumbell Snatches
15 Burpee Box Jump Overs
20 Minute Time Cap
Strength:
Prehab/Rehab
Wednesday, March 1, 2017
March 1 2017
Class at 5PM and 6PM Today
Conditioning:
As Many
Rounds as Possible in 15 Minutes of:
5 Strict
Pullups
10 Pushups
15 Double
KB Front Squat 53/35
Strength:
On The
minute for 14 Minutes complete:
Odd: Bench
Press 5-8 Reps @ Body-weight/.75 Body-weight
Even: Toes
to Bar 5-8 Reps
Subscribe to:
Posts (Atom)