March 30 2016

 Class at 4pm, 5pm and 6pm today 

Conditioning:

3 Rounds for Time of:

Run 400M 

20 Pushups

15 Squat Cleans 75/55

10 Strict Pullups

The barbell in this workout is intended to be light so that you are moving fast but also to allow you to focus on technique, everyone needs to be standing tall on the pull, achieving full depth in the squat, and standing the bar up completely each rep - blowing through the movement because its light without regard for how it should be done will not allow you to get better, whether it is a medicine ball, a pair of dumbells or a 300 pound barbell the movement should look the same.

Strength:

5 Climbing sets of:

3 Strict press + Push Press (from the floor)

March 28 2016

 Class at 4pm, 5pm and 6pm Tonight

THIS IS THE LAST WEEK OF THE WEIGHT LOSS CHALLENGE, YOU SHOULD BE REALLY FOCUSING THIS WEEK TO FINISH WITH A GOOD FINAL WEIGH IN.  MAKE SURE YOU GET IN TO CLASS AND YOUR DIET IS ON POINT.  FINAL WEIGH IN CAN EITHER BE DONE FRIDAY APRIL 1ST OR SATURDAY APRIL 2ND. WINNER WILL BE ANNOUNCED AND AWARDED MONDAY APRIL 4TH!  TO KEEP YOU ALL PUSHING ALL CURRENT STANDINGS ARE BEING KEPT SECRET BUT I WILL TELL YOU IT IS STILL UP IN THE AIR.  THE LEADERS ARE TOO CLOSE TO CALL AND GREG "THE DARK HORSE" STEPHENS HAS SUDDENLY POPPED UP IN THE RACE BY HITTING A 15 LB TOTAL LOSS THIS WEEK AND GIVING HIM A GOOD CHANCE TO RUN AWAY WITH IT.  

Conditioning:

With a Running Clock Perform:

1 minute of Box jumps 30/24

1 minute of Sumo Deadlift High Pulls 115/75

2 minutes of Box jumps 30/24

2 minutes of Sumo Deadlift High Pulls 115/75

3 minutes of Box jumps 30/24

3 minutes of Sumo Deadlift High Pulls 115/75

 

No rest between movements - Score is total reps 

Strength:

 

Back squat 

7-7-7-7-7

March 25 2016

Class at 4pm and 5pm Today 

Conditioning:

For Time:

21-18-15-12-9-6-3 Reps for Time of:

Thrusters 95/65

Bar Facing Burpees

SCALE AS NEEDED

Strength:

Bench Press

7-7-5-5-5

March 23 2016

Class at 4pm,5pm and 6pm Tonight

 

 10 Days until final weigh in!!  Now is the time to keep everything 100% strict and stay committed to what you said you were going to do 8 weeks ago, not give up...

Strength:

On The minute for 14 Minutes complete:

Odd: 7 KB Swings + 7 Hollow/Arch

Even:  7 Front Squats 135/95 (from the floor)

 

Conditioning:

35-30-25 reps for time of:

Deadlifts 135/95

Wallballs

Pullups

March 21 2016

Weigh Ins due tonight!!!  This is the final push, stay motivated and hold strong onto your goal..  

2 More weeks of weigh ins after today. 

Conditioning:

For Time:

1 round of:

100 Double Unders

50 Airsquats

30 Push Press 95/65 

Immediately into 2 Rounds of:

50 Double Unders

25 Airsquats

15 Push Press 95/65

Immediately into 3 Rounds of:

33 Double Unders

16 Airsquats

10 Push Press 95/65 

Strength:

Barbell Row

5-5-5-5-5

March 18 2016

Class at 4PM and 5PM Today

Conditioning:

27-21-15-9 Reps for time of:

Thruster 95/65

Box Jump

Strength:

Back squat

7-7-5-5-5

March 16 2016

 

 Class at 4PM, 5PM and 6PM Today

Conditioning

 

2 Rounds for Time of:

Sprint 400M

15 Toes to Bar

30 Deadlifts 225/155 (or roughly 50-60% of a safely performed 1 rep max)

45 KB Swings 53/36 

Strength:

 

Strict Press

5-5-5-5-5