February 27 2015

1 Class at 5PM Today

Strength:

On the minute for 12 minutes with climbing weight perform:

2 Power Cleans +1 Jerk

Conditioning:

4 Rounds for Time of:

12 Jerks 

12 Box Jumps

12 Power Cleans 

12 Pull ups

* use approx 60% of complex max

February 25 2015

Conditioning:

Teams Of 2

As Many Rounds as Possible in 20 Minutes of:

30 Wallballs (20/14)

20 SDHP 

10 Deadlifts (225/155)

*Complete full round before switching partners

Scale as needed

Strength:

Strict Press

7-7-7-7-7

February 23 2015

Conditioning:

3 Rounds For Time Of:

15 H.R. Pushups

15 Hang Power Cleans 95/65

15 Burpees over the bar

Strength:

Back Squat

7-7-7-7-7

February 20 2015

1 Class at 5Pm Today

Skills Practice:

On The minute for 10 minutes:

Odd Minutes:  15 Double Unders

Even Minutes:  8 Toes To Bar

Conditioning:

Rounds of 21-15-9 of:

Thrusters

Pullups

Strength:

Barbell Row

5-5-5-3-3-3

February 18 2015

Conditioning:

For Time:

50 KB Swings

10 Box Jumps

5 KB Situps

40 KB Swings

20 Box Jumps

10 KB Situps

30 KB Swings

30 Box Jumps

15 KB Situps

20 KB Swings

40 Box Jumps

20 KB Situps

10 KB Swings

50 Box Jumps

25 KB Situps

Strength:

Bench Press

5-5-5-3-3-3

***Work on Jump Rope Skills between sets

February 16 2015

Strength:

15 Minutes to establish a 3 Rep Max Deadlift

(Aim to do it in 5 Sets)

Conditioning:

For Time:

12 Deadlifts 

40 Wallballs 20/14

9 Deadlifts

30 Wallballs

6 Deadlifts

20 Wallballs

3 Deadlifts

10 Wallballs

*** Deadlifts should be done with 70% of 3 Rep Max

February 13 2015

1 Class at 5Pm Today 

Conditioning:

Death by Shuttle Sprint

For the ‘Death By’  Shuttle Sprints you will perform 1 sprint the 1st minute, 2 sprints the 2nd minute, and so on, until you are no longer able to finish the required sprints in that minute.

Into Tabata rounds of:

Bear crawl

Pushup

Crab walk

Situps

Strength:

Strict Press

5-5-5-3-3-3