Monday, September 29, 2014

September 29 2014



Conditioning:

For Time:

Run 400M
15 Thrusters
Run 400M
15 SDHP
Run 400M 
15 Thrusters
Run 400M
15 SDHP

Strength:

Deadlift

7-7-7-7-7

Friday, September 26, 2014

September 26 2014



**1 Class at 5pm Today - Regular 8:30am class tomorrow AT THE GYM 
Be There!!!

Conditioning:

As many Reps as possible in 10 Minutes of 

Burpees
Pullups

Laddering up by twos - 2 Burpees, 2 Pullups then 4/4 then 6/6 and so on until you hit the 10 minute mark 

Rest 3 Minutes:

As many Reps as possible in 10 Minutes of:

Deadlift
Shuttle run 

Laddering up by twos - 2 Deadlifts, 2 50 Ft shuttle runs then 4/4 then 6/6 and so on until you hit the 10 minute mark 

Strength:

Sled Pushes and Farmers Walks




Wednesday, September 24, 2014

September 24 2014



Conditioning:

3 Rounds for reps of 45 Seconds on 15 seconds off at each station:

H.R. Pushups
Hollow Hold 
Wallballs
Knees to Elbows
Jumping Pullups
Supermans 
Burpees
Plate Lunges 45/25

Strength:

Bench Press
5-5-5-5-5

**Handstand Practice

Monday, September 22, 2014

September 22 2014


Conditioning:
As Many Rounds as Possible in 15 Minutes of:

21 - DB Squat Clean Thrusters
14 - Toes to Bar
7 - Burpee Box Jumps

Strength:

Push Press
5-5-5-5-5

***Strict Pullups between sets

Friday, September 19, 2014

September 19 2014



1 CLASS TODAY AT 5PM - WORKOUT AT SHEDD PARK TOMORROW STARTS AT 9AM SHARP!!!

Conditioning:

5 Rounds for time and load of:

12 Deadlifts
9 Hang Power Cleans
6 Jerks

***Rest equal time between rounds 
Hold onto bar for entire complex, if you have to drop the bar, drop the weight and start again.

Strength:

Barbell Row
5-5-5-5-5

***Jump rope practice between sets
100 single jumps or 50 double unders

Great day planned at Shedd park tomorrow.  No reason you shouldn't be at both tonight and tomorrows workouts, they will compliment each other well!!  BE THERE

Wednesday, September 17, 2014

September 17 2014




Conditioning:
For Time:

30 Burpee-Pullups
Run 400M
15 Thrusters
Run 800M
15 Thrusters
Run 400M
30 Burpee-Pullups

Strength:

Thruster (from a rack)
5-5-5-5-5

Monday, September 15, 2014

September 15 2014



Conditioning:

Rounds of 20-15-10 of:

KB Swing
Burpee

**5 Minute Cap

Strength:

MAX OUT DAY!!!  Time to test our strengths and record some numbers to see how far we've come.  You will have 10 Minutes at each lift to establish a 1 Rep Max.  


Back Squat
5-3-1-1-1

Deadlift
5-3-1-1-1

Strict Press
5-3-1-1-1

Bench Press
5-3-1-1-1


Friday, September 12, 2014

September 12 2014


1 Class at 5Pm Today - Tomorrows class will meet at 9am at Shedd Park!!!!

Group will meet in the parking lot near the playground ready to workout at 9:00am, spread the word to those not on facebook.. Everybody should make sure to be there, we have a fun workout planned and the bigger the group the better!!!  For now, here's todays workout:

Conditioning:

As Many rounds as Possible in 20 Minutes of:

5 Hang Power Cleans
10 Toes to Bar
15 Wallballs

Strength:

Push Press & Handstands
5-5-5-5-5


Wednesday, September 10, 2014

September 10 2014



Conditioning:

On The Minute for 30 Minutes complete:

5 Pullups
10 Pushups
15 Airsquats

** Score is Missed rounds ( Lowest score wins!)


Strength:

Back Squat
3-3-3-3-3

Monday, September 8, 2014

September 8 2014




Conditioning:

As many rounds as possible in 15 Minutes of:

7 Front Squats 135/95
14 H.R. Pushups
7 Burpee-Box Jumps

Strength:

Bench Press
5-5-5-5-5

Strict Pullups
5-5-5-5-5

Friday, September 5, 2014

September 5 2014



1 Class at 5PM today - we will work on getting strong, conditioned and fit!!!


There are cherry pickers among us!  The biggest problem I have with this is that you are hurting your progress by avoiding certain workouts because they seem to difficult (or too easy) - just remember everything we do can be modified.  If you think it's too difficult, go slower or use a lighter weight, if you think it's too easy, go heavier and faster - no one is expecting you to love every part of getting fit but I do expect you to give your 100% for that day, sometimes that might mean you take it easy and sometimes it might mean you go all out and push your limit.  I'll try to direct you to find a happy medium but both options are better than staying home because you were afraid of something you saw posted on this site!

Wednesday, September 3, 2014

September 3 2014



Conditioning:

"KettleHELL"

3 Times Through the following:

In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Swings in the remaining time.
Rest 1 minute
In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB SDHP in the remaining time.
Rest 1 minute
In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time.
Rest 1 minute

*Score is extra AMRAP reps each round
Strength:

Strict Press
7-7-7-7-7

Monday, September 1, 2014

September 1 2014



Special 9am Labor day workout!!!
No 5pm or 6pm classes today!!