August 4 2017

Class at 5PM Today

Conditioning:

2 Rounds for Time of:

Run 800M

400M Farmers carry 53/35 Each Hand

20 Double KB Front Squats

Strength:

Build to a heavy 50 Foot Sled Push

August 2 2017

Class at 5PM and 6PM 

Conditioning:

For Time:

Run 400M

9 Hang Power Cleans 95/65

Run 400M

9 Hang Power Cleans 115/75

Run 400M

9 Hang Power Cleans 135/95

Run 400M

9 Hang Power Cleans 155/105

Strength:

5 Climbing sets of:

5 Barbell Row + Max Unbroken Strict Pullups

July 31 2017

 

Class at 5PM and 6PM Today

Conditioining:

Teams of 2 Complete 10 Rounds for Time of:

12 Deadlifts 185/135
24 Wallballs

Partner completes full round then switches

Strength:

Deadlift
10-10-4-4

July 28 2017

Class at 5PM Today 

 Class at 5PM Today

Conditioning:

 

Three rounds of:
 

Wall-balls
Sumo deadlift high-pull, 75/55
Box Jumps

 Push-press, 75/55

Bike (Calories)

Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.

 Strength:

Strict Press

10-10-4-4

July 26 2017

Class at 5PM and 6PM Today 

Conditioning:

For Time:

42 KB Swings 53/35

21 Pullups 

Run 400M

30 KB Swings

15 Pullups 

Run 400M

18 KB Swings 

9 Pullups

Run 400M

Strength:

Bench Press

10-10-4-4

July 24 2017

New shirts are in...

Class at 5PM and 6PM Today 

Conditioning:

21-18-15-12-9-6-3 reps for time of:

Thruster 95/65

Box Jump

Strength: 

Back Squat 

10-10-4-4

July 21 2017

 Class at 5PM Today

Conditioning:

4 Rounds for Time Of:

18 Dumbell Squat Cleans 50/35

22 Dumbell Deadlifts 50/35

18 KB Swings 72/53

22 Double Unders

Strength:

Deadlift

10-10-4-4