November 30 2016

 Class at 5Pm and 6Pm Today 

Conditioning:

10 Rounds for Time of:

8 SDHP 75/55

8 Front Squats

8 Shoulder to Overhead 

Strength:

On The Minute for 10 Minutes 

Odd: 5-8 UnBroken toes to bar

Even: 11 Deadlifts 225/155

November 28 2016

 

Class at 5PM and 6PM Today

Conditioning:

5 Rounds (AFAP) of:

10 Box Jump Over

10 Burpee over bar (lateral)

10 Shoulder to Overhead 115/75

*Rest Equal Time between rounds 

Strength:

Back Squat 

7-7-5-5-3

November 23 2016

Class at 5PM and 6PM Today 

With a Running Clock Teams of 2 Complete:

15 Minutes as many rounds as Possible:

20 Goblet squats 53/35

14 KB Swings

Immediately into: 

 15 Minutes as many rounds as Possible:

20 Box Jumps

14 Pullups

 Immediately into:

15 Minutes as many rounds as Possible:

 20 H.R. Pushups

14 Clean and Jerks 95/65 

**Both partners will stop wherever they are and complete 3 Burpees 

Every Minute throughout the entire workout

***Reps of 20 and 14 can be split in any way -Both partners will burpee

Friday Class is at 8:30AM - NO PM Class
Saturday will be regular Sschedule - 8:30AM

November 21 2016

Class at 5PM and 6PM Today

 

Strength: 

On The 2nd Minute for 14 Minutes complete:

1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat

Conditioning:

As Many rounds and reps as possible in 12 Minutes of:

60 Burpees
30 Overhead squats (Scaled will Front Squat)
10 Strict Pullups

Thanksgiving week schedule:

Monday - 5PM and 6PM
Wednesday - 5PM and 6PM
Friday - 8:30AM Team Workout (No PM Class)
Saturday - 8:30AM

November 18 2016

Class at 5PM Today

Strength:

Thruster

7-7-5-5-5

*From the floor or a rack

Conditioning:

As Many Rounds Possible In 12 Minutes:

15 Thrusters (@50% of today’s 5 Rep max)

12 Pullups

9 Box Jumps

November 16 2016

 Class at 5PM and 6PM Today

Conditioning:

On The 3rd Minute for 5 Rounds complete:

25 Airsquats

20 Burpees 

15 Dumbell Hang clean and jerk 40/20

Strength:

Deadlift 

3-3-3-3-3-3-3

November 14 2016

Class at 5PM and 6PM Today 

Conditioning:

2 Rounds for Time of:
 
Run 400M
15 Hang Power Snatch 75/55

Rest 5 Minutes Then:

Run 800M
30 Hang Power Snatches 75/55

Strength: 
 
In 6 climbing sets, from the floor, find a max on the following complex:

1 Deadlift
1 Hang Power clean
1 Squat clean
1 Hang squat clean
1 Power Clean
1 Front Squat

Do this in 12 minutes on the second minute

November 11 2016

 Class at 5PM Today

Conditioning:

3 Rounds each for time of:

25 KB Swings 72/53

30 DB Snatches 45/25 (alternating)

15 Pullups

30 DB Snatches (alternating)

25 KB Swings

*Rest 2 Minutes Between Rounds

Strength:

5 Climbing Sets of:

3 Strict Press + 3 Push Press

**From the Floor or a Rack

November 9 2016

 Class at 5PM and 6PM Today 

Conditioning:

For Time:

150 Wallballs

Every minute on the minute complete 3 Deadlifts @ Bodyweight, including starting minute

*Deadlift can be any object (Barbell, Heavy dumbells or Kettlebells, sandbag, axle bar, log)

Strength:

Bench Press

8-8-8-8-8

November 7 2016

 Class at 5PM and 6PM Today 

Conditioning:

Barbell Tabata

With a 95/65 LB Barbell complete 8 rounds of 0:20ON/0:10OFF at each movement

Deadlifts

Lateral Burpees

Hang Cleans

Bar Hops

Jerks

Strength:

Front Squat

 5-5-5-5-5

From The floor or a rack 

Your choice

November 4 2016

 Class at 5PM Today 

Conditioning:

For Time:

1 round of:

100 Double Unders

50 Airsquats

30 Push Press 95/65 

Immediately into 2 Rounds of:

50 Double Unders

25 Airsquats

15 Push Press 95/65

Immediately into 3 Rounds of:

33 Double Unders

16 Airsquats

10 Push Press 95/65 

Strength:

On The minute for 14 Minutes:

Odd: 6-8 Toes to Bar

Even: 8 Barbell Row

November 2 2016

Class at 5PM and 6PM Today 

Strength:

Deadlift 

7-7-7-7-7

Climbing

Conditioning:

 4 Rounds for Time of: 

30 KB Swings

20 Box Jumps

10 H.R. Pushups (Strict Tight Core)

5 Deadlifts (@ Today's Heaviest set of 7)