June 20 2018

 Class at 5PM and 6PM Today 

Conditioning:

 4 Rounds for Time of:

 Run 400M

21 Wallballs

15 Medball Situps

9 Strict Pullups

* Run with the Medball

Strength:

Front Squat

6-6-6-6-6

June 18 2018

Class at 5pm and 6PM Today

Conditioning:

As Many Rounds as possible in 2:30 of:

9 Clean and Jerks 95/65

9 Box Jumps

Rest 2:30 and repeat for a total of 4 times

Strength:

On The Second Minute for 14 Minutes Complete:

1 Hang Power Clean + 1 Power Clean + 1 Jerk

June 15 2018

Class at 5PM Today

Conditioning:

For Time: 

Run 800M 

30 Med Ball Cleans

30 Pullups

Run 600M 

30 Med Ball Cleans

20 Chest To Bar Pullups

Run 400M

30 Med Ball Cleans 

10 Bar Muscle Ups

The goal is to increase the difficulty on the pulling movement as the workout goes on. Obviously some movements may be too difficult or impossible for some people to complete effectively but that does not mean the same stimulus can not be achieved by scaling the movements or exercises.  If you have pullups but not multiple chest to bar pullups maybe you are replacing the first set with 50 Jumping Pullups and then making your 2nd round the 30 pullups and then replacing the muscle ups with a Barbell Row or set of strict pullups.  Scaling options may include Jumping or banded Pullups, Ring Rows, Barbell row (reverse grip or overhand), strict pullups, etc.. Get creative and challenge yourself - in the end you will still get more fit. 


Strength:

Bench press

8-8-8-8

June 13 2018

Class at 5PM and 6PM Today

Conditioning:

 For Time:

800M Farmers Carry

50 Dumbell Burpees

40 Dumbell Lunges

30 Dumbell Hang Cleans

20 Dumbell Push Jerks

* 50/35

Strength:

Seated Dumbell Z Press

8-8-8-8

June 11 2018

 Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as possible in 15 Minutes of:

18 Sumo Deadlift High Pull 95/70

12 Burpees

9 Push Press 95/70

Strength:

Back Squat

7-7-5-5-5

June 8 2018

Class at 5PM Today 

Conditioning:

As many Reps as possible in 25 minutes of:

Bike 25/20 Calories

AMRAP Back Squat 115/80 

Bike 25/20 Calories

AMRAP Double unders

Bike 25/20 Calories

AMRAP Shoulder to Overhead 115/80

Bike 25/20 Calories

AMRAP Medball Situps

Partner A completes calories while partner B completes amrap on the movement when caloies are complete switch from bike to movement

Move to next movement when both partners have accumulated reps

Score is Total Reps

Strength:

Reverse Grip Barbell row

15-15-15-15

June 6 2018

Class at 5PM and 6PM Today 

Conditioining:

As Many Rounds as Possible in 18 minutes of:

400M Run

21 SDHP 53/35

12 Pullups 

8 Dumbell Snatches 70/50

 

 

Strength:

Bench Press

7-7-7-7-7