July 30 2014

Conditioning:

For Time: 

400M Run

50 Box jump 

50 Jumping pull-ups

50 Kettlebell swings (35, 25#)

50 Walking Lunge steps

50 Situps

50 Push press (45, 35#)

50 Supermans

50 DB Thrusters 25/15

50 Burpees

400m Run

Strength:

Strict Press

5-5-5-5-5-3-3

ANNOUNCEMENT:

GYM CLOSED FOR WRESTLING CAMP
AUGUST 15,16,17 NO CLASSES

July 28 2014

Conditioning:

For Time:

Run 400M

40 DB Snatches 

Run 400M

30 DB Clean and Press

Run 400M

20 DB Sq Clean Thrusters

Run 400M

Strength:

Back Squat

3-3-3-3-3-3-3

July 23 2014

Conditioning:

For Time:

20 Thrusters

20 SDHP

20 Push Press

20 Hang Power Cleans

20 Front Squats

**5 Burpees every minute on the minute

Strength:

Deadlift

5-5-5-5-5

Reminder:
Special Weekend Schedule

Friday July 25th - NO CLASS

Saturday July 26th - Special time - 9:30AM Class BE THERE

July 21 2014 - Special Weekend Schedule

Special Weekend Schedule

Friday July 25th - NO CLASS

Saturday July 26th - Special time - 9:30AM Class BE THERE

Conditioning:

Teams of 2 complete AMRAP 25 of:

50 Wallballs

40 Kettlebell Swings

30 Toes to Bar

400m Run (together as a team)

One athlete works at a time.

Strength:

Bench Press

5-5-5-5-2-2

July 18 2014

Conditioning:

3 Rounds

1 Min At Each Station For Max Reps

WallBall

Box Jumps

Push Press 75/55

Pullups

Deadlifts 185/95

Rest

Strength:

Back Squat

5-5-5-5-5-5-5

July 16 2014

Conditioning:

12 Minute Ladder up of :

SDHP 75/55

Toes to Bar

Thruster 75/55

Reps increase by 3 each round – 3,6,9,12,15,18,21……

Strength:

Barbell Row

5-5-5-5-5

Sled Pushes between sets

July 14 2014

Conditioning:

3 Rounds for Time of:

Run 800M

30 DB Squat Cleans (DBAP)

30 Burpees

Strength:

Strict Press

5-5-5-5-5

Push Press

3-3-3

July 11 2014

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

12 Push Press (@50% 1 Rep Max)

8 Burpees Over Bar

5 Pullups

Strength:

Back Squat 

7 X 5

July 9 2014

Outdoor Partner Workout!!

July 7 2014

Conditioning:

Five rounds for time of:

Run 400 meters

30 Box jump

30 Wallballs

Strength:

Deadlift

10-5-5-5-5

July 2 2014

Conditioning:

8 Minute AMRAP

20 WallBalls

10 Box Jumps

Rest 2 Minutes

8 Minute AMRAP

20 KB Swing

10 Toes to Bar

Strength:

Front Squat

5-5-5-5-5