April 28 2017

?????

 

Class at 5PM Today 

Conditioning:

 

Every 2:30 for 6 cycles perform:

 

10 KB Single Arm Push Press 53/35

50 Double Unders

15 KB Swings

*Alternate Arms Each Round

Strength:

20 Weighted Situps

8 Strict Pullups/20Sec Hold

2 Odd Object Ground to Shoulder (Athletes choice)

 

April 26 2017

 Class at 5PM And 6PM Today

For Reps:

As Many Rounds as Possible in 16 Minutes of:

  

32 DB Snatches 50/35

24 Air Squats

18 Pushups (Scale up to 15 Ring Dips)

For Quality/Load:

Back Squat
7-5-7-5

April 24 2017

 

 Class at 5PM and 6PM Today

Conditioning:

3 Rounds for Time of:

Run 800M

8 Front Rack Lunges

10 Push Press

12 Back squats 

Strength:

5 Climbing Sets of:

3 Strict Press + 3 Push Press

April 21 2017

Class at 5PM Today 

For Time:

Teams of 2 complete 10 rounds of:

10 Deadlifts 225/155

15 Box Jump Overs

20 Wallballs

Partners complete full round then switch

(5 Rounds each AFAP)

For Load:

Bench Press

10-10-10-10

Hold Max Plank Hold between sets

(3 Holds)

April 19 2017

 Class at 5PM and 6PM Today 

For Reps:

On The Minute for 4 Minutes perform:

10 KB Swings + Max Burpees

Rest 1 Minute and Repeat for 3 Rounds

*Shoot for 6-9 Burpees each minute

For Load:

Strict Press

15-12-9

April 17 2017

Class at 5pm and 6pm Today

For Quality/Load:
 
On The Minute for 12 Minutes complete:

Odd: 1 Deadlift + 1 Clean pull + 1 Full Clean (Climb)
Even: Rest

For Time:

Run 800M
25 Medball cleans
Run 800M
25 Chest to Bar Pullups
Run 800M
25 Medball Cleans
Run 800M
25 Chest to Bar Pullups

April 14 2017

Class at 5PM Today 

For Time:

10 Seated Dumbell Strict press 40/25

15 Deadlifts 275/185

25 Burpees

50 Overhead Plate Lunges 45/25

100 H.R Pushups

200 KB Swings

400M Run with Plate w/45/25LB Plate

For Load:

On the Minute for 10 Minutes: 

2 Deadlifts Starting @ 60%

Climb each Minute