Wednesday, July 30, 2014

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

Monday, July 28, 2014

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

Wednesday, July 23, 2014

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

Monday, July 21, 2014

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

Friday, July 18, 2014

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

Wednesday, July 16, 2014

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

Monday, July 14, 2014

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

Friday, July 11, 2014

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

Monday, July 7, 2014

July 7 2014


Conditioning:

Five rounds for time of:

Run 400 meters
30 Box jump
30 Wallballs

Strength:

Deadlift
10-5-5-5-5

Wednesday, July 2, 2014

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