April 29 2019

 Lawrence St.  Bridge is closed again until 7PM Today

Class at 5PM and 6PM 

Conditioning:

2 Rounds for Time of: 

 

50 Wallballs

Rest 1:30

40 Burpees 

Rest 1:30

30 KB Swings 72/53

Rest 1:30

20/16 Calories Bike

Rest 1:30

Strength:

 Push Press

6-6-6-6-6

April 26 2019

Class at 5PM Today 

Conditioning:

2 Rounds for Time of:

Bike 40/30 Cals

25 Toes To Bar

25 Dumbell Push Press 40/25

Rest Exactly 3 Minutes 

Then

2 Rounds for Time of:

Bike 40/30 Cals

25 Dumbell Box Step Ups 40/25

50 Foot Single Arm Dumbell Walking Lunge 40/25

Strength:

Front Squat

7-7-7-7

April 24 2019

Class at 5PM and 6PM Today 

Conditioning:

 5 Rounds for Time of:

Run 400M 

15 Overhead Squats 95/65

Strength:

On the 2nd Minute for 12 Minutes Complete:

1 Power Snatch + 3 Overhead squats

Climb AFA

April 22 2019

 Class at 5PM and 6PM Today 

Conditioning:

3 Rounds for Time of:

50 Airsquats

50 Situps

25 Pullups 

10 Box Jumps 30/24

Strength:

5 Working sets of:

3 Strict Press + 3 Push Press

 

April 19 2019

Class at 5PM Today 

Conditioning:

 As Many Rounds as Possible in 16 Minutes of:

21 Wallballs

18 Renegade Rows 35/20

15 Dumbell Push Press 35/20

12 Toes to bar 

Strength:

On The 3RD Minute for 4 Sets

Max Unbroken Strict Pullups

*Inverted Row if  < 3 strict Pullups 

**Weighted if  > 15

April 17 2019

Class at 5PM and 6PM Today

Strength:

On The 2nd Minute for 14 Minutes Complete:

1 Squat Clean Thruster + 1 Hang Clean Thruster + 1 Thruster 

Climb AFA

Conditioning:

5 Rounds for Time of:

12 Lateral Bar Hops

9 Deadlifts

5 Squat Cleans 

3 Thrusters

*135/95

April 15 2019

 

Class at 5PM and 6PM Today

Good luck to Nick Running 26.2 in the Boston Marathon Today
Still time to support his cause here: https://www.crowdrise.com/o/en/campaign/mgh-pediatriccancer-marathon-2019/nickciaramella

Marathon Monday:

2 Rounds for Time of:

400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)