Wednesday, April 30, 2014

April 30 2014



Conditioning:

As Many Rounds as Possible in 20 Minutes of:

7 DB Deadlifts
7 DB Hang Cleans
7 DB Thrusters
7 Burpees
7 Situps
7 KB SDHP
7 Goblet Squats

Strength:

Back Squat
5-5-5-5-5

Monday, April 28, 2014

April 28 2014



Conditioning:

4 Rounds of :30 on :15 off at each station for max reps of:

Airsquats
Burpees
KB Swings
WallBalls
Pullups
Box Jumps

Strength:

Strict Press & Ring Dips
5-5-5-5-5


Friday, April 25, 2014

April 25 2014


* 1 Class at 5pm today dress for outdoor workout


Conditioning:

3 Rounds for Reps of:

90 Sec. Max Tire Flips
30 Sec. Rest 
90 Sec. Max Box Jumps
30 Sec. Rest 
90 Sec. Max KB Front Rack Lunges
30 Sec. Rest 
90 Sec. Max KB Thrusters
Rest 1 Minute

Strength:

Barbell Row
5-5-5-5-5


Wednesday, April 23, 2014

April 23 2014


Conditioning: 

8 Minutes as many rounds as possible

15 KB SWings
10 Goblet Squats 
20 Situps

Rest 2 Minutes

8 Minutes as many rounds as possible

15 DB Push Press
10 Goblet Squats
20 Renegade Rows

Strength:

Front Squat
5-5-5-5-5

Monday, April 21, 2014

April 21 2014


Conditioning: 


3 Rounds for max reps of: 

45 seconds - Burpees
45 seconds - Ground to Overhead Sandbag
1 min Rest 
45 Seconds – Box Jumps
45 Seconds – Ground to Overhead Barbell
1 Min Rest 
45 seconds -  Sled Push
45 Seconds -  Ground to Overhead Medball
1 Min Rest 
45 Seconds – Kettlebell Swings
45 Seconds - Ground to Overhead Axle Bar
1 Min Rest 

Strength:  

Bench Press
5-5-5-5-5



Wednesday, April 16, 2014

April 16 2014


Conditioning:

For Rounds

4 min Amrap 
10 - Back Squat
10 - Box Jump
4 min Amrap 
10 - Burpee
10 - Thruster 
4 min Amrap 
10 - Situp
10 - KB Swings
4 min Amrap 
10 - Jump Squat
10 – Renegade Rows

* 1 min Rest Between Rounds

Strength:


Barbell Row
5-5-5-5-5

Monday, April 14, 2014

April 14 2014


Conditioning:

Tabata Stations of:

Wallballs
Burpees
Pullups
Goblet Squats
Pushups
DB Box step overs


Strength:

Strict Press
5-5-5-5-5

Push Press
3-3-3

Friday, April 11, 2014

April 11 2014


*FRIDAY 5PM CLASS

Conditioning:

3 Rounds for max reps of:

1 minute Burpees
1 minute Sumo Dead Lift High Pull
1 minute Box Jumps, 24"
1 minute Push Press
1 minute Front Squats
1 minute Rest

*Use 1 barbell for all barbell movements - choose appropriate weight

Strength:

Deadlift
5-5-5-5-5

Wednesday, April 9, 2014

April 9 2014




Conditioning:

10 Rounds for Time of: 

20 Pushups
15 WallBalls
10 Deadlifts

Strength:

Back squat
5-5-5-5-5

Monday, April 7, 2014

April 7 2014



Conditioning:

3 rounds for time of:
10 Thrusters 
7 Burpee bar over the bar
Run 400M

Rest 3 minutes Then:

2 rounds for time of:
Run 400M
15 Pullups 
15 Pushups


Strength:

Bench Press
5-5-5-5-5

Friday, April 4, 2014

April 4 2014

Conditioning:

For Time:

21 KB swings (70/53)
21 burpees
400m run
2x (5 pull-ups, 10 push-ups, 15 air squats)
15 KB swings (70/53)
15 burpees
400m run
2x (5 pull-ups, 10 push-ups, 15 air squats)
9 KB swings (70/53)
9 burpees
400m run
2x (5 pull-ups, 10 push-ups, 15 air squats)

Strength:

Barbell Row

5-5-5-5-5

Wednesday, April 2, 2014

April 2 2014



Conditioning:

Rounds of 10 down to 1 of:

DB Deadlifts
DB Squat Cleans
DB Push Press


Strength:

Deadlift 
3-3-3

Back Squat 
4-4-4-4