Decmeber 30 2016

 

Class at 5PM Today 

Regular Schedule this Weekend

 

Strength:

Deadlift

3-3-3-3-3

Conditioning:

5 Rounds Each for time of:

15/12 Calories Bike

15 Walballs

12 Deadlifts 225/155 

Rest/Work 2:1

December 28 2016

Class at 5PM and 6PM Today 

Conditioning:

6 Rounds for Time of:

12 Burpees 

24 KB Swings

36 KB SDHP

Strength:

Front Squat 

7-7-7-7-7

**From the floor or a rack

December 23 2016

 Class at 5PM Today

Conditioning:

3 Rounds for Time of:

100 Airsquats

50 Situps

25 Ground to Overhead 75/55

Strength:

Deadlift

7-7-5-5-3

Normal 8:30AM Class Saturday

Monday 9AM Class no PM Classes

December 21 2016

Class at 5PM and 6PM Today

Conditioning:

Teams Of 2 Complete As Many Rounds as Possible in 16 Minutes:

18 KB Swings

15 Thrusters 65/45

12 Burpees

**Partners completes full round AFAP before switching 

Strength:

Back Squat 

7-7-5-5-3

December 19 2016

Class at 5PM and 6PM Today

 Strength:

 On The 2nd Minute for 14 Minutes:

1 Deadlift + 1 Hang Power Clean + 1 Power Clean (Climbing)

 Conditioning: 

4 Rounds for Time of:

5 Power Cleans 

15 Burpee Pullups

45 Double Unders 

Holiday Schedule:

REGULAR SCHEDULE XMAS EVE (8:30AM)

Monday December 26th - 1 Class at 9AM No PM Classes

December 16 2016

Class at 5PM Today

Conditioning:

For Time:

Bike 20 Calories

40 Plate Overhead Lunges 45/25

20 Power Snatches 75/55

30 Plate Overhead Lunges

15 Power Snatches

20 Plate Overhead Lunges

10 Power Snatches

Bike 20 Calories

Strength:

Bench Press

7-7-5-5-5

Overhead squat Practice between sets, from the floor

Use a pipe, empty or loaded barbell depending on form

December 14 2016

  

Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

15 Shoulder to Overhead 95/65

12 Box Jumps

9 Toes to Bar  

Strength:

On The Minute for 20 Minutes:

Odd: 1 Power clean + 1 Hang squat Clean + 1 Jerk (climbing)

Even: Rest

December 12 2016

Class at 5PM and 6PM Today

Strength:

Deadlift

3-3-3-3-3-3

Conditioning: 
 

3 Rounds for Time of:

80 Double Unders

40 Airsquats

20 Deadlifts 185/135

December 9 2016

 Class at 5PM Today 

Strength:

12 minutes to establish a

3 rep max Thruster From the floor

Conditioning

3 Rounds for Time of:

10 H.R. Pushups

10 Hang Squat cleans 95/65

REST 3 MINUTES

2 Rounds for Time of:

15 H.R. Pushups

15 Hang Squat Cleans

REST 3 MINUTES

For Time:

30 H.R. Pushups

30 Hang Squat cleans

*Pushups can be scaled down to knees or up to handstand pushups

December 7 2016

 Class at 5PM and 6PM Today

Conditioning:

Three rounds of:

Bike Calories
Sumo deadlift high-pull 72/53
Box Jump,20/16
Russian KB Swing 72/53
Pullups

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the bike where each calorie is one point.

Strength:

Front Squat 

7-7-7-7-7

December 5 2016

Class at 5PM and 6PM Today 

Conditioning:

18-12-6

Wallball

Burpee

Rest equal time and repeat for a total of 3 times through

Strength:

On The 2nd Minute for 14 Minutes

1 Snatch Deadlift + 1 Hang Power Snatch + 3 Overhead squats

December 2 2016

Since 2008, long before I had any ownership or financial investment in the club I have been using, improving, and appreciating the weight-room.  I would come and go, most times consciously making sure I leave the room just as I found it or in better condition, this was in my mind not only something I owed to the people who’s hard work allowed me the opportunity to do the things I do in there but also out of respect for the equipment and the club.  If I found something to be broken I would work to fix it, if I broke something accidentally, it would be my first priority to fix it myself and if I saw something that I could improve, I would do so on my own, out of my own pocket and time.  I am not and was not alone in having this outlook.  This attitude is exactly what has built the club and made the club what it is now.  When you come in to use the equipment carelessly or purposely break something, you are directly disrespecting every, coach, parent and member that has given up their time, care and money to make the club what it is and allow you to have this space to use as you do.  I am 100% aware of the stretching potential of these bands, so I know how hard you would have to work to break one, it doesn’t happen easily and it doesn’t happen by accident.  Do I really care about a 40 dollar elastic band that I don’t even use? NO….  What I care about is how negligent and disrespectful you are around and to the things that I and so many other of your coaches have sacrificed their time, hard work and money for.  When I walk in to the gym and find a broken band laying in the middle of the room, left for someone else to deal with, you might as well be spitting on the floor of your own club because that is the level of disrespect I see.  Can’t wait to find out how this happened so I can explain this to you in person…

Class at 5PM Today 

Conditioning:

6 Rounds for Time of:

24 Airsquats

24 Pushups

24 Walking lunge steps

75 Double Unders (150singles)

**25 Min Cap 

Strength:

Push Press

5-5-5-5-5