July 19 2017

Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 12 Minutes of:

3 Clean and Jerk 135/95

3 Pushups

3 Airsquats

Increase Reps by 3 every round

Strength: 

5 Climbing sets of:

2 Strict Press + 2 Jerks

From a rack

July 17 2017

Class at 5PM and 6PM Today 

Conditioning:

4 Rounds For Time Of:

 

15 Squat Cleans 95/65

Run 400M

15 Push Press 95/65

15 Toes to Bar

 

Strength: 

Barbell Row 

7-7-5-5-5

July 14 2017

Class at 5PM Today 

Conditioning:

3 Mins to Complete:

20/15 Cals Bike 

Amrap Wallballs

Rest 3 Mins

3 Mins to Complete:

20/15Cals Bike

Amrap Alternating DB Snatch 50/35

Rest 3 Mins

3 Mins to Complete:

20/15 Cals Bike

Amrap Situps

Rest 3 Mins

 3 Mins to Complete:

20/15 Cals Bike

Amrap KB Swings 72/53

*Score is total Reps

Strength:

Back Squat

10-8-6-4-2

July 12 2017

Class at 5PM and 6PM Today 

Conditioning:

10 Rounds for Time of:

12 Deadlifts 75/55

9 Hang Power Cleans 75/55

6 Jerks 75/55

Strength: 

5 Climbing Sets of:

3 Strict Press + 2 Push Press + 1 Jerk

July 10 2017

Class at 5PM and 6PM Today

For Time:

400M Farmers Carry

75 Burpee Box Jumps

400M Farmers Carry

Strength:

Deadlift

10-8-6-4-2

July 7 2017

Class at 5PM Today 

Strength:

On The 2nd Minute for 12 Minutes complete:

2 Power Cleans + 1 Hang Power Clean 

Conditioning:

Teams of 3 Complete For Time

100 Cals Bike

50 Power Cleans 115/75

10 Strict Chest to Bar Pullups

80 Cals Bike

40 Power Cleans 115/75

8 Strict Chest to Bar Pullups

60 Cals Bike

30 Power Cleans 115/75

6 Strict Chest to Bar Pullups

40 Cals Bike

20 Power Cleans 115/75

4 Strict Chest to Bar Pullups

20 Cals Bike

 10 Power Cleans 115/75

2 Strict Chest to Bar Pullups

July 5 2017

Class at 5PM and 6PM Today 

Conditioning:

As many rounds as possible in 20 Minutes of:

10 KB Swings

20 Burpees

10 Deadlifts 185/135

40 Double Unders

Strength:

Back Squat

5-5-5-3-3-3