Friday, November 28, 2014

November 28 2014


YOU'RE AWAKE, YOU OVERDID IT YESTERDAY, YOU DON'T HAVE TO WORK AND YOU DON'T HAVE AN EXCUSE!! GET TO THE GYM!!1 WORKOUT STARTS AT 9AM SHARP!!
 EASY DAY!

Wednesday, November 26, 2014

November 26 2014


Strength:
 12 minutes to establish a 1 rep max thruster from a rack
**Recommended rep scheme:
5-5-5-3-3-1

Conditioning:
For Time:

21-15-9
Thruster 95/65
Pullup

**10 min Cap

Then:
Team Sled Fun



Regular Class times tonight
Fridays only class is at 9AM BE THERE!!!

Monday, November 24, 2014

November 24 2014



Conditioning:

TABATA Sets of:

Jumping Pullups
Knees To Elbows
Box Jumps
Push Press 75/55
Bottom to Bottom Squats
Clean and Jerks 95/65
Strength:

Barbell Row
5-5-5-5-5

***Work on jump rope skills between sets

THANKSGIVING WEEKEND SCHEDULE:
**Friday Morning Class is at 9:00am - No 5Pm Class - 
***Saturday morning 8:30am as scheduled***

Friday, November 21, 2014

November 21 2014



Conditioning:

Max rounds in 3 minutes of:
3 Power Cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Strength:

Front Squat
5-5-5-5-5

Wednesday, November 19, 2014

November 19 2014

Conditioning:

10 Rounds for Time of:

12 Med Ball Cleans 20/14
12 KB Swings 53/36
12 Situps

Strength:

Deadlift
5-5-5-5-5

Monday, November 17, 2014

November 17 2014



Conditioning:

2 Person teams complete:

8 Min Amrap of:

8 Lateral Burpees
8 Power Snatches 75/55

Rest 3 Minutes

8 Min Amrap of:

8 Box Jumps 24/20
8 Wallballs 20/14

Partner 1 completes a round and then partner 2 completes a round switching back and forth for each 8 minute couplet.  

Strength:

Bench Press
5-5-5-5-5

Friday, November 14, 2014

November 14 2014



Conditioning:

With a continuously running clock, begin a new round every 3 minutes until you complete 10 rounds of:

25 KB SDHP 53/36
10 Burpees

*Each round of the SDHP & Burpees is a MAXIMAL EFFORT!! Rest the remaining time and go 100% everytime!!


Strength:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3



Wednesday, November 12, 2014

November 12 2014



Conditioning:

For Time:

300 Mountain Climbers
50 Wall Balls, 20/14 lbs
30 Kettlebell Swings, 55/35 lbs
200 Mountain Climbers
40 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 55/35 lbs
100 Mountain Climbers
30 Wall Balls, 20/14 lbs
10 Kettlebell Swings, 55/35 lbs

Strength:

Front Squat
3-3-3-3-3

Monday, November 10, 2014

November 10 2014



Conditioning:

As Many rounds as Possible in 15 Minutes of:

1 Deadlift 
1 Hang Power Clean
1 Front Squat
1 Push Press

***5 Burpees everytime you put the bar down


Strength:

Barbell Row
5-5-5-5-5

****Work on jump rope skills between sets

Friday, November 7, 2014

November 7 2014

"Intensity Breeds Adaptation"

Strength:

Strict Press
5-5-5-5-5

Jump rope between sets  goal should be either 100 Single unders or 30 double unders

Conditioning:

For Time:
Run 1000M (3Xdown and back)
50 Thrusters 45/25
30 Pullups


Wednesday, November 5, 2014

November 5 2014



Conditioning:

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20
12 Push press 115/75
9 Toes-to-bar

*Weights listed are recommended but you will have the option to scale up or down 

Strength:

Complete the following complex every other minute, increasing weight each set for 12 Minutes:

9 Deadlifts + 5 Hang Power Cleans

Monday, November 3, 2014

November 3 2014



Conditioning:

3 Minutes As Many rounds as possible:
20 Wallballs
10 Deadlifts 225/155
Rest 1 Minute
3 Minutes As Many reps as possible:
Burpees
Rest 1 Minute
3 Minutes As Many rounds as possible:
20 KB Swings 53/36
10 H.R. Pushups
Rest 1 Minute
3 Minutes As Many rounds as possible:
20 Sit Up
10 Push Press 75/45

*Scale up or down where necessary 

Strength:

Back Squat
6-6-6-6-6-6