Friday, June 30, 2017

June 30 2017



Take Notice - Holiday Weekend Schedule:

Friday June 30- Class at 5PM 
Saturday July 1 - Class at 8:30AM
Monday July 3rd- No Classes Gym Closed

Conditioning:

Teams of 2 complete As Many rounds as possible in 15 Minutes of:

12 Dumbell Deadlift 50/35
10 Wallballs
8 Burpees 

Partner completes full round then switches

Strength:

Strict Press
10-10-10

Wednesday, June 28, 2017

June 28 2017



Class at 5PM and 6PM Today 

Conditioning:

3 Rounds for Time of:

Run 400M
21 Thrusters 95/65
12 Pullups 

Strength:

On The 2nd Minute for 14 Minutes complete:

1 Squat Clean Thruster + 2 Thrusters

Monday, June 26, 2017

June 26 2017



 Class at 5PM and 6PM Today
Conditioning:

5 Rounds for Reps of:

1 Minute Box Jumps
1 Minute Push Press
1 Minute Bike Calories
Rest 1 Minute

No Rest during transitions

Strength:

Back Squat 
10-10

Friday, June 23, 2017

June 23 2017


Class at 5PM Today 

Conditioning:
1 Min on, 1 min off until all reps are completed in this order:

75 Pullups
75 Power cleans 95/65
75 Push Press 95/65

Strength:

Barbell Row 
8-8-8-8

Wednesday, June 21, 2017

June 21 2017


Class at 5PM and 6PM Today 

Conditioning:

5 Rounds for Time of: 

Run 400M 
30 Box Jumps
30 Wallballs

Strength:

Bench Press
8-8-8-8

Monday, June 19, 2017

June 18 2017




Class at 5PM and 6PM Today 

Conditioning;

Teams of 2 Ladder up by 4 Reps per round of:

KB Swings and KB Single Arm FR Squats

Partner A does 4 KB Swings
Partner B does 4 KB Swings
Partner A does 8 KB Single arm FR Squats
Partner B does 8 KB Single arm FR Squats 

and so on, adding 4 reps per round for 20 Minutes

Strength:

Front Sqaut 
3-3-3-3-3

3 Sec Pause in Bottom

Friday, June 16, 2017

No Classes This Weekend




No Class Friday or Saturday

No reason you can't get some fun work in on your own.  

Below are a few that require no equipment and can be done anywhere 
Pick a couple to do at home or meet up and go for it at the park or track, Mix things up a bit..

 


3 rounds for time:
Run 800 meters
50 air squats
 
10 rounds for time:
10 pushups
10 sit-ups
10 air squats
 
8 rounds for time:
10 situps
10 burpees
 
Go as fast as possible for time:
100 jumping jacks (sub jump rope)
75 air squats
50 pushups
25 burpees
 
10 rounds for time:
10 air squats
10 pushups
10 situps
10 Burpees
 
20 minute As many rounds as possible
20 walking lunges
20 situps
20 pushups
20 squats
 
4 rounds for time
400 meter run
20 burpees
 
Go as fast as possible for time:
400 meter run
20 squats
20 burpees
15 squats
15 burpees
10 squats
10 burpees
400 meter run
 
Every minute on the minute for 20 minutes, do the following:
5 push-ups
10 sit-ups
15 squats
 
15 minute As many rounds as possible
5 push-ups
15 sit-ups
30 squats
 
Go as fast as possible for time:
50 Sit ups
25 tuck jumps
40 push ups
25 vertical jumps
30 squats
25 burpees
3 rounds for time:
Run 800m
30 burpees
 
4 rounds for time:
20 burpees
20 push ups
20 sit ups
2o squats
 
10 rounds for time
12 burpees
12 pull-ups
 
20 minute AMRAP:
5 pushups
10 sit ups
15 squats
 
7 rounds for time:
7 lunges each side
7 squats
7 reverse burpees
7 burpees
7 pushups
7 sit ups

Wednesday, June 14, 2017

June 14 2017

Class at 5pm and 6pm today

Conditioning:

"666"

Strength:

Strict Press
10-8-6-4-2

Reminder no class this weekend - gym closed Friday and Saturday - regular schedule Monday

Monday, June 12, 2017

June 12 2017

Class at 5PM and 6PM Today 

Conditioning:
3 Rounds for Time of:

15 Clean and Jerks 95/65
Run 400M
75 Double Unders
15 Toes to Bar
Strength:
On The Minute for 14 Minutes complete:

Odd: 1 Deadlift + 1 Power Clean + 1 Jerk
Even: Rest

Reminder:

No Class Friday or Saturday this week, 
I will hold open Gym Thursday and post at home workouts for the weekend.  
Regular Schedule Next week

Friday, June 9, 2017

June 9 2017

 Get to class with your fake news....

 Class at 5PM Today 


Conditioning:

With 1 Barbell Perform the following for Time:

30 Deadlifts 185/135
30 Push Press 95/65
30 Pullups

* Rest Equal Time and Repeat

Strength:

On The minute for 12 Minutes Perform:

Odd: 3-6 Strict Pullups (add weight if you're strong)
Even: 30 Sec Heavy Hold


Wednesday, June 7, 2017

June 7 2017



 Class at 5PM and 6PM Today

Strength:

Back squat
7-7-5-5-3-3-1

Conditioning:
4 Rounds for Time of:

Run 400M 
50 Air Squats


This is not a trick...If it looks too easy, you're not running fast enough


NOTICE:
Friday June 16th & Saturday June 17th - NO Classes GYM Closed

Monday, June 5, 2017

June 5 2017



Class at 5PM and 6PM Today

Conditioning:

Tabata Sets Of:

Deadlift 75/55
Hang Power Clean
Front Squat
Shoulder to Overhead
Sumo Deadlift High Pull


Strength:

On The minute for 12 Minutes Complete:

Odd: 1 Hang Power Clean + 1 Front Squat + 1 Jerk (AHAFA)
Even:  Rest


Friday, June 2, 2017

June 2 2017

 Class at 5PM Today

Conditioning:

1 Round for time of:
100 Double Unders
50 Airsquats
30 Push Press 95/65
THEN
2 Rounds for Time of:
 50 Double Unders
25 Airsquats
15 Push Press 95/65
THEN
3 Rounds for Time Of:
33 Double Unders
16 Airsquats 
10 Push Press 95/65 

Strength:
On the Minute for 14 Minutes complete:

Odd: 6-8 Toes To Bar
Even: 6-8 Barbell Row (Bodyweight)


NOTICE:
Friday June 16th & Saturday June 17th - NO Classes GYM Closed