Friday, July 24, 2015

July 24 2015



Surprise, surprise!!  I will be taking my first full weeks vacation in over two years next week.  All classes are still on as regularly scheduled and will be covered by Coach Marshall and Shunamon.  This does not mean you are also on vacation, this does not mean I won’t know if you skip out, they will be giving me the full report when I get back as to who put out and who didn’t, so be there.  I have left them the workouts to work off of and keep you all on track, but the classes are in their hands and I’m sure they will put their own spin on things which should be looked at as nothing but a good thing. I am more than confident you will get a great workout all week and have plenty of fun. Being able to adapt to variance is what life and true fitness is all about, so challenge yourself to accept whatever they throw at you and overcome it.  It’s good to get out of our comfort zone every now and then.  I will be leaving after tomorrow mornings class so you still have me for tonight and tomorrow - have fun and don’t miss me too much!
Conditioning:
For Time: 

25 Thrusters (75/55)
25 KB SDHP (53/35)
400 Meter Run
20 Thrusters 
20 KB SDHP 
400 Meter Run
15 Thrusters 
15 KB SDHP 
400 Meter Run

Strength:

Strict Press
7-7-7-7-7

Wednesday, July 22, 2015

July 22 2015



Conditioning:
Teams of 2 Complete As many rounds as possible in 15 Minutes of:

10 Clean and Jerks 95/65
15 Knees to elbows

*Partners complete full round before switching

Strength:

Deadlift
10-8-6-4-2

Monday, July 20, 2015

July 20 2015



Conditioning:
42-30-18 reps for time of:

20-lb. Wallballs 
Sumo Deadlift High Pulls 75/55
Box jumps
Push Press 75/55

*400M Run Between Rounds 

Strength:

Bench Press
8-8-8-8-8

Friday, July 17, 2015

July 17 2015


One class at 5PM Today

Conditioning:
Light Thrusters and Burpees !!!
For Time:

400m Run 
21-15-9
Thruster 65/45
Burpee
400m Run
21-15-9
Thruster 65/45
Burpee
400m Run

*18 Min Cap
Strength:

Back Squat
2-2-2-2-2-2

HEAVY

Wednesday, July 15, 2015

July 15 2015



Conditioning:
Teams Of 2 Complete
As many rounds as possible in 16 Minutes Of:

5 Deadlift (HAF) 
10 H.R. Push ups
20 Situps

Each partner completes 1 full round before switching - Highest number of rounds wins!


Strength:

5 Sets of the following complex Increasing weight each set

1 Strict Press + 3 Push Press + 1 Push Jerk 

Go Heavy!

Monday, July 13, 2015

July 13 2015



Conditioning:

Tabata Sets Of:

Burpees
Goblet Squats
Box Jumps
WallBalls
Toes To Bar
Push Press 75/45

*Score is sum of lowest rep round at each station

Strength:

Bench Press
10-10-8-8-6-6

*Work on Handstands between sets

Friday, July 10, 2015

July 10 2015


1 Class at 5PM Today 

Classes are currently at full capacity and capped for the summer. New members interested can email for September 1st waiting list.
Conditioning:

5 Rounds for Time of: 

30 KB Sumo Deadlift High Pulls
30 KB Swings
30 Goblet Squats

**72/53
*53/36

Strength:
Barbell Row
5-5-5-5-5

Wednesday, July 8, 2015

July 8 2015




Conditioning:
4 Minutes as many rounds as possible 
10 Power Clean 95/65
30 Double Unders (90 singles)

Rest 2 Minutes

4 Minutes as many rounds as possible
10 Box Jump 30/24
30 Situps

Rest 2 Minutes

4 Minutes as many rounds as possible
10 Push Press 40/25
30 DB Lunges 40/25
Strength:


Front squat
5-5-5-5-5

Monday, July 6, 2015

July 6 2015



Conditioning:

As many rounds as possible of:

Run 400M 
2 rounds of:
5 Strict Pullups
10 Pushups
15 Airsquats 

*Score is Rounds + Reps

Strength:

Strict Press
7-7-5-5-5

Wednesday, July 1, 2015

July 1 2015



Holiday weekend schedule: 
Friday July 3: 8:30am & 5pm
Sat July 4th: No class 
Monday: Regular schedule
SPREAD THE WORD
Conditioning:

Death By The following Complex for 12 minutes
KB Swing + Burpee
(1 KB Swing, 1 Burpee the first minute, 2 KB swings 2 Burpees the 2nd minute and so on....)
at minute 13 begin Death By:
Pushup + Box Jump until minute 24
(1 Pushup, 1 Box Jump the first minute, 2 Pushups 2 Box Jumps the 2nd minute and so on....)


Strength:

Bench Press
7-7-5-5-5