Monday, August 31, 2015

August 31 2015




Conditioning:

Tabata Sets of:

DB FR Lunges 25/15
Burpees
Assault Bike (Cals)
H.R Pushups
Pullups
Goblet Squats 53/36


*Score is total of lowest rep round

Strength:

Thruster 
5-5-5-3-3

Friday, August 28, 2015

August 28 2015



1 Class at 5PM Today
Conditioning:

For Time:

3 Rounds of 
5 Pullups
10 Pushups
15 Airsquats
50 Deadlifts 95/65
3 Rounds of 
5 Pullups
10 Pushups
15 Airsquats
40 Front Squats 95/65
3 Rounds of 
5 Pullups
10 Pushups
15 Airsquats
30 Shoulder to Overhead 95/65

Movements in red are completed only once after the 3 round triplet

Strength:

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

Wednesday, August 26, 2015

August 26 2016

Thought For the day:


How You Do Anything is How  You do Everything. - Tom Waits

Conditioning:


4 Rounds for Time of:

8 Power Clean 
16 Front Rack Lunges
8 Push Press
Run 400M

*Use a 115/75 Lb barbell for every movement - 
**Keep them push presses not jerks
Strength:

Strict Press
7-7-5-5-3-3

Monday, August 24, 2015

August 24 2015



Conditioning:
9 minutes as many reps as possible of:

9 Wallballs
6 Burpees to a target

Rest 2 Minutes

9 minutes as many reps as possible of:

9 Situps
6 KB Swings 72/53


Strength:

Back Squat
5-5-5-5-5

Friday, August 21, 2015

August 21 2015




1 Class at 5PM Today

Strength:

Thruster
5-5-5-5-5



Workout will be done with roughly 50% of 5 rep max thruster

Conditioning:

21-15-19 of:

Thruster 95/65
Pullup


Wednesday, August 19, 2015

August 19 2015



Conditioning:


As Many rounds as possible in 15 Minutes of:

45 KB SDHP 53/36
30 DB Hang squat cleans 40/25
15 DB Jerks

Strength:


Deadlift
7-7-5-5-3-3-1

Monday, August 17, 2015

August 17 2015



Conditioning:

For Time: 

400M Farmers walk 55/35
40 Situps
40 Hang Cleans 95/65
40 KB Swings
40 Burpees Over the Bar

Strength:

Bench Press
7-7-7-7-7

Friday, August 14, 2015

August 14 2015



Conditioning:

2 Rounds for Time of:

Run 400M with Odd Object 
25 Pullups
50 Pushups
75 Situps

Odd Object is Athletes choice - score is the weight of the object chosen for the run times 400M divided by the time it took to complete the workout

The faster you move a heavy object the higher your power output will be and power output is directly related to how fit you are.  

Strength:

Barbell Row
5-5-5-5-5

Handstand work between sets

Wednesday, August 12, 2015

August 12 2015


Conditioning:
With a partner complete 5 rounds each for time of:

20 Burpees 
10 Front Squats 185/115

Complete the round as fast as possible and rest while partner completes their round - Goal is to keep each round within 10 seconds of the last.  Weight should be challenging, it should be a fight to complete reps 8-10



Strength:

Push Press
5-5-5-5-5

Monday, August 10, 2015

August 10 2015


Conditioning:

5 Rounds for Time of:

Run 400M 
30 Box Jumps
30 Wallballs

Strength:

Back Squat 
7-7-5-5-5

Friday, August 7, 2015

August 7 2015


1 Class at 5PM Today
Conditioning:

5 Rounds for Time of:

12 Power Cleans 135/95
24 Pushups
36 Airsquats

Strength:

Deadlift
3-3-3-3-3-3

Wednesday, August 5, 2015

August 5 2015


Conditioning:

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

60 KB SDHP 53/36
60 KB Swings
50 KB SDHP
50 Box Jumps
40 KB SDHP
40 Burpees
30 KB SDHP
30 Wallballs
20 KB SDHP
2 x Upstairs 

Strength:

5 heavy sets of the following complex:

2 strict press + 4 Push Press

Monday, August 3, 2015

August 3 2015



Conditioning:
16 minutes as many rounds as possible of:

400m Run
15 pull-ups
10 Deadlifts 185/125
5 Burpees over the bar

Strength:

Thruster
3-3-3-3-3