Monday, March 30, 2015

March 30 2015

Strength:


On The 2nd Minute for 20 Minutes: 

7 Deadlifts
5 Hang Cleans
3 Front Squats
1 Jerk

Conditioning:


3 Rounds for Time of:

100 Double Unders
25 KB Swings
20 Box Jumps
15 Burpees

Friday, March 27, 2015

March 27 2015

1 class at 5PM Today
Lets see who says they results, and who will do what it takes to get results...
Conditioning:

Five rounds for time of:

Run 400 meters 
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

(Note: it doesn't say jog 400M)


Strength:

Barbell Row
5-5-5-5-5

Wednesday, March 25, 2015

March 25 2015



Conditioning:

Teams of 2
AMRAP 8

10 Deadlifts (225/155)
50 Overhead Walking Lunge steps  45/25
25 Burpees

Rest 2 Minutes

AMRAP 8

10 Deadlifts (225/155)
50 Overhead Walking Lunge steps  45/25
25 Burpees

* Split work as desired

Strength:
Strict Press
5-5-5-3-3-3

Monday, March 23, 2015

March 23 2015


Conditioning:

As many rounds and reps as possible in 2 Minutes of:

3 DB Man Makers 35/20
6 Pullups
9 Box Jumps
12 KB Swings 53/36

Rest 2 Minutes, repeat for 5 Rounds

Strength:

Back Squat
5-5-5-3-3-3

Friday, March 20, 2015

March 20 2015

1 Class at 5Pm Today

Conditioning:
4 Rounds for time of:

75 Airsquats
50 H.R Pushups
25 DB Clean and Jerks 40/25

Strength:

Deadlift
5-5-5-3-3-1

Wednesday, March 18, 2015

March 18 2015



Conditioning:
3 times through the following for total reps:

As many rounds as possible in 1:30 of:
12 KB SDHP
12 WallBall
Rest 1:30
As many rounds as possible in 1:30 of:
12 Toes to Bar
12 Medball cleans
Rest 1:30 

Strength:

Bench Press
5-5-5-3-3-1

Monday, March 16, 2015

March 16 2015



Conditioning:

5 Rounds for Time of:

20 Box Jumps
20 Thrusters 95/65
20 Burpees over the Bar

Strength:

Front Squat
3-3-3-3-3

Friday, March 13, 2015

March 13 2015

1 Class at 5PM today


Strength: 

Every 1:30 for 10 rounds complete: 

5 Deadlift + 3 Hang Cleans + 1 Jerk 

Increasing in weight each set

Conditioning:

15 Minutes as Many rounds as possible of:

3 Power Clean
5 Pullups
10 Pushups
15 Airsquats

Wednesday, March 11, 2015

March 11 2015



Conditioning:

5 rounds, As many reps as possible in 3 minutes of:

8 Airsquats
8 H.R. Pushup
8 DB Clean and Jerk 35/20

*Rest 1 minute between rounds

Strength:

Push Press
2-2-2-2-2-2

Monday, March 9, 2015

March 9 2015



Conditioning:


3 rounds for total reps.

Burpees
Wall Ball 
Sumo-Deadlift-High-Pull 75/55
Box Jumps 
Push Press 75/55

**1 Min Each station, 1 min rest between rounds

Strength:


Bench Press
5-5-5-3-3-3

Friday, March 6, 2015

March 6 2015



Conditioning:
In Teams of 2 
As Many rounds as possible in 20 Minutes

100 KB SDHP 
100 Air squats
100 Sit-ups
100 KB Swings

Strength:

Athletes choice: Back, Front or Overhead

Squat
5-5-5-5-5

Wednesday, March 4, 2015

March 4 2015



Conditioning:

Teams of 2 Complete as many rounds as possible in 10 minutes of:

35 Box Jump Overs 
35 Should to Overhead
35 Front Squats 

-Rest 3 Minutes then Repeat 

Strength:

Deadlift
10-10-10

Monday, March 2, 2015

March 2 2015



Conditioning:

For Time:

150 Wallballs

* Stop and complete 3 burpees every minute on the minute

Strength:

Barbell row
5-5-5-5-5

*WORK ON JUMPROPE SKILLS BETWEEN SETS