Friday, July 29, 2016

July 29 2016


1 Class at 4:30PM Today
Strength:

Establish a 2 Rep max (touch and go) Power Clean


*Max Unbroken strict pullups between attempts
Conditioning:


Teams of 4 Complete 5 rounds of the following on the minute:
 
Minute 1: 20 Box Jumps
Minute 2: 20 Calories Assault Bike (15 for women)
Minute 3: 20 KB SDHP 72/53
Minute 4: 20 Bench Press 95/65

Any uncompleted rep by any team member is 1 point - Team with lowest score wins

Wednesday, July 27, 2016

July 27 2016



 Class at 4PM, 5PM and 6PM Today

Conditioning:

3 Minutes as many rounds and reps as possible of:

1 Strict Press 95/65
3 Push Press 95/65
5 Push Jerk 95/65

3 Minutes as many reps as possible of:

Push-ups 

3 Minutes as many rounds and reps as possible of:

5 Deadlifts 95/65
3 Hang Cleans 95/65
1 Thruster 95/65

3 Minutes as many reps as possible of:

Lateral Burpees

 Rest 2 Minutes between Amraps

Strength: 
Establish a 20 Rep Max Back Squat

Monday, July 25, 2016

July 25 2016



Class at 4PM, 5PM and 6PM Today

Strength:

Deadlift
10-8-6-4-2 

* Complete a set of max unbroken toes to bar between sets 

Conditioning:
For Time:

30-20-10
 
Deadlift 
Wallballs

 Deadlift should be roughly 50-60% of todays 2 rep set


Friday, July 22, 2016

July 22 2016



Class at 4:30PM Today 

Conditioning:

Teams of 3 Complete for Time:

Run 800M (Together)
100 Push Press (any object)
100 Pullups
100 Front Squats (any object)
Run 800M (Together)

The Push Press and Front squats can be done with any object from the gym weighing over 75 Lbs for teams of men, 55Lbs for teams of women.  Choose a Barbell, axle bar, log, sandbag, heavy bag, Kettlebell, heavy dumbell, or 1 of your team members....Be creative

Strength:

Odd Object Row

10-10-10-10
 

Wednesday, July 20, 2016

July 20 2016


Class at 4PM, 5PM and 6PM Today

Conditioning:
 For Time: 
 
400M Farmers Carry 53/35
Then: 2 Rounds of: 
150 Double Unders 
75 Situps
50 KB Swings 
Then: 
400M Farmers Carry 53/35


Strength: 
 Back Squat 
10-9-8-7

*3-6 Strict Pullups Between Sets

Monday, July 18, 2016

July 18 2016

 New Ladies Tanks and Dri-fit T's are in  - 
$15 Each I'll have them Tonight

Class at 4PM, 5PM and 6PM Today

Conditioning:

For Time:

45 Burpees
30 Reps Bear Complex
45 Burpees

Weight should be a power clean that you can approach without hesitation but not so easy that you get nothing out of it.  Challenge yourself safely..

1 Bear complex = 1 Power clean, 1 Front Squat, 1 Jerk, 1 Back Squat, 1 Jerk


Strength:

Bench Press

10-10-10-10

Friday, July 15, 2016

July 15 2016

Friday:  1 Class at 4:30Pm today 

Conditioning: 

Teams of 2 complete as many rounds as possible in 18 minutes of: 

12 pullups
12 Thrusters 95/65
12 sumo deadlift high pulls 95/65

Partner A completes full round as fast as possible while partner B rests then they switch accumulating as many rounds as they can over the 18 minutes – team with most rounds wins


Strength: 

Barbell Row 
7-7-5-5-5

Wednesday, July 13, 2016

July 13 2016

Wednesday: Class at 4,5 and 6pm

Strength:

Deadlift
7-5-5-5-5


Conditioning:

5 Rounds for Time of 

12 Deadlifts, 205/145
12 Burpees
12 KB Swings, 70/53
12 Wallballs

Monday, July 11, 2016

July 11, 2016

Class at 4pm,5pm and 6pm today 
Conditioning: 
As many rounds as possible in 20 minutes of: 

Run 400m 
30 HR push-ups 
30 push press 75/55
30 sit-ups 

Strength: 

Back squat 
7-7-5-5-5

Friday, July 8, 2016

July 8 2016




 1 Class at 4:30PM Today 

Conditioning:

1 Minute each Station (no rest between movements) 
3 Rounds: 

Box Jumps
Power Snatch 75/55
Bike/Row (Calories)
Thrusters 75/55
Ring Rows
Rest

Score is Total Reps

Strength:

Deadlift
10-10-10-10

Wednesday, July 6, 2016

July 6 2016




Class at 4PM, 5PM and 6PM

Conditioning:

5 Rounds each for time of:

50 Double Unders
15 Dumbbell Squat Cleans 45/25
15 Burpees
50 Double Unders
2 Minute Water Break (you're welcome)

Strength:

Front Sqaut

7-6-5-4-3 

Friday, July 1, 2016

July 1 2016

July 4th Weekend Schedule:

Friday July 1st: 1 Class at 4:30PM
Saturday July 2nd: 1 Class at 8:30AM
Monday July 4th: CLOSED (Homework Below)
Tuesday July 5th: OPEN GYM 4:00-5:30PM

1 Class at 4:30PM Today

Conditioning: 

Teams of 2 Complete:

6 Rounds for time of:


35 Double-unders (or double singles)
30 KB Swings
25 SDHP 75/55
20 Burpees
15 Thrusters 75/55

For round one person A begins and does 35 DU's, person B does 30 swings, person A does 25 SDHP's, person B does 20 burpees, person A does 15 thrusters. That is one round complete. Then for round 2 Person B beings and does 35 DU's, person A does 30 swings, etc, etc. Person A will begin round 3, person B will begin round 4, and person A will begin round 5 and person B will begin round 6. Partner must complete all reps of their movement before other can go. 25 min cap

Strength:

5 Climbing Sets 

3 Strict Press + 3 Push Press

From The floor