Wednesday, April 29, 2015

April 29 2015



Conditioning:

Teams of 2 Complete as many rounds as possible in 20 Minutes of:

9 Deadlifts 155/100
12 H.R Push-ups
15 Box jumps 

* Partner completes full round before switching
*Score is total completed rounds 

Strength:

Front Squat
7-7-4-4-2-2

Monday, April 27, 2015

April 27 2015



Conditioning:

For Time:

60 KB SDHP
30 Wallballs
20 Pullups
30 Wallballs 
20 Pullups
30 Wallballs
20 Pullups
60 KB SDHP

Strength:

Bench Press
5-5-5-5-5

**Work on HSPU between sets

Friday, April 24, 2015

April 24 2015


1 Class at 5PM Today

Conditioning:
For Time:

Run 1600M
21 Kettlebell Swings
21 Kettlebell Front Squats
21 Pullups
Run 800M
15 Kettlebell Swings
15 Kettlebell Front Squats
15 Pullups
Run 400M
9 Kettlebell Swings
9 Kettlebell Front Squats
9 Pullups

*70# / 53#

Strength:

Strict Press
7-7-4-4-2

Wednesday, April 22, 2015

April 22 2015



"Decide what you want, decide what you're willing to exchange for it.  Establish your priorities and go to work" - H.L Hunt

Conditioning:

3 Rounds for Time of:

Run 400m
20 Clean and Jerks 95/65

Strength:

With a running clock for 15 Minutes complete:

Minute 1: 30 Double Unders 
Minute 2: 20 H.R. Pushups
Minute 3: 30: Sec hollow hold

Monday, April 20, 2015

April 20 2015



Conditioning:

As many rounds as Possible in 20 Minutes of: 

30 Overhead Plate Lunges, 45/25
25 Deadlifts 185/135
20 Toes To bar
400m Run


Strength:

Back Squat 
5-5-5-3-3-3

Friday, April 17, 2015

April 17 2015



Conditioning:
5 Rounds for Time of:

12 Shoulder to Overhead 95/65
15 Deadlifts 95/65
21Wallballs

Strength:

Barbell Row
5-5-5-5-5

**Strict Pullups between sets

Wednesday, April 15, 2015

April 15 2015



Conditioning:

As many rounds as possible in 3 Minutes of:

10 Burpee Box Jumps
20 Airsquats

*Rest 3 Minutes and repeat 3 times 

Strength:

On the minute for 14 Minutes:

Even: 30 Situps
Odd: Max unbroken Pushups 

Monday, April 13, 2015

April 13 2015



Conditioning:

For Time:

Run 1600 Meters
30 Kettlebell Swings 70/53
30 Wallballs
Run 1200 Meters
20 Kettlebell Swings
20 Wallballs
Run 800 Meters
10 Kettlebell Swings
10 Wallballs
Run 400M


Strength:

Strict Press
5-5-5-3-3-3


Friday, April 10, 2015

April 10 2015



Strength:

On The minute for 14 Minutes:

Odd Minute: Overhead Squat x 3 Reps
Even Minute: Double Unders x 20 Reps



Conditioning:

4 Rounds for Time of:

Run 800M
8 Front Rack Lunges (each side) 75/55
8 Push Press 75/55
8 Overhead Squats 75/55



Wednesday, April 8, 2015

April 8 2015




Strength:

Every Other Minute for 20 Minutes Perform:

9 Deadlifts
6 Hang Cleans
3 Jerks

**The goal is to increase weight each set

Conditioning:

"El Pesado Animal"

Monday, April 6, 2015

April 6 2015




Conditioning: 

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Strength:

Odd Object Deadlift

7-7-7-7-7

*Choose anything but a barbell
(Log,Axle Bar, Double Kettlebells, Dumbells, Sand/Heavy bag, Farmers handles,Your Friend) 

Friday, April 3, 2015

April 3 2015



1 Class at 5PM today.... Be there for a fun surprise

Conditioning:

Teams of 2 Complete 10 Rounds for time of:

15 Pullups
30 Wallballs
45 Pushups

Partners Alternate rounds - Each person must complete full round as fast as possible before switching

Strength:

Front Squat
3-3-3-3-3

Wednesday, April 1, 2015

April 1 2015



Conditioning:

5 Rounds for Time of: 

Run 400M 
21 DB Clean and Jerks 40/25


Strength:

Bench Press
5-5-5-5-5

* Work on Handstand pushups or Handstand holds between sets