Monday, July 31, 2017

July 31 2017


Class at 5PM and 6PM Today

Conditioining:

Teams of 2 Complete 10 Rounds for Time of:

12 Deadlifts 185/135
24 Wallballs
Partner completes full round then switches
Strength:

Deadlift
10-10-4-4

Friday, July 28, 2017

July 28 2017

Class at 5PM Today 



 Class at 5PM Today

Conditioning:

 
Three rounds of:
 
Wall-balls
Sumo deadlift high-pull, 75/55
Box Jumps
 Push-press, 75/55
Bike (Calories)
Rest

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:

Strict Press
10-10-4-4

Wednesday, July 26, 2017

July 26 2017


Class at 5PM and 6PM Today 


Conditioning:
For Time:

42 KB Swings 53/35
21 Pullups 
Run 400M
30 KB Swings
15 Pullups 
Run 400M
18 KB Swings 
9 Pullups
Run 400M
Strength:

Bench Press
10-10-4-4

Monday, July 24, 2017

July 24 2017

New shirts are in...

Class at 5PM and 6PM Today 

Conditioning:

21-18-15-12-9-6-3 reps for time of:

Thruster 95/65
Box Jump

Strength: 

Back Squat 
10-10-4-4

Friday, July 21, 2017

July 21 2017



 Class at 5PM Today
Conditioning:

4 Rounds for Time Of:

18 Dumbell Squat Cleans 50/35
22 Dumbell Deadlifts 50/35
18 KB Swings 72/53
22 Double Unders

Strength:

Deadlift

10-10-4-4

Wednesday, July 19, 2017

July 19 2017


Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 12 Minutes of:

3 Clean and Jerk 135/95
3 Pushups
3 Airsquats

Increase Reps by 3 every round
Strength: 

5 Climbing sets of:

2 Strict Press + 2 Jerks

From a rack

Monday, July 17, 2017

July 17 2017


Class at 5PM and 6PM Today 

Conditioning:

4 Rounds For Time Of:
 
15 Squat Cleans 95/65
Run 400M
15 Push Press 95/65
15 Toes to Bar

 
Strength: 

Barbell Row 
7-7-5-5-5

Friday, July 14, 2017

July 14 2017



Class at 5PM Today 

Conditioning:
3 Mins to Complete:
20/15 Cals Bike 
Amrap Wallballs

Rest 3 Mins

3 Mins to Complete:
20/15Cals Bike
Amrap Alternating DB Snatch 50/35

Rest 3 Mins

3 Mins to Complete:
20/15 Cals Bike
Amrap Situps

Rest 3 Mins

 3 Mins to Complete:
20/15 Cals Bike
Amrap KB Swings 72/53

*Score is total Reps

Strength:

Back Squat
10-8-6-4-2

Wednesday, July 12, 2017

July 12 2017




Class at 5PM and 6PM Today 

Conditioning:

10 Rounds for Time of:

12 Deadlifts 75/55
9 Hang Power Cleans 75/55
6 Jerks 75/55


Strength: 

5 Climbing Sets of:
3 Strict Press + 2 Push Press + 1 Jerk

Monday, July 10, 2017

July 10 2017


Class at 5PM and 6PM Today

For Time:

400M Farmers Carry
75 Burpee Box Jumps
400M Farmers Carry

Strength:

Deadlift
10-8-6-4-2

Friday, July 7, 2017

July 7 2017


Class at 5PM Today 

Strength:
On The 2nd Minute for 12 Minutes complete:
2 Power Cleans + 1 Hang Power Clean 

Conditioning:

Teams of 3 Complete For Time

100 Cals Bike
50 Power Cleans 115/75
10 Strict Chest to Bar Pullups
80 Cals Bike
40 Power Cleans 115/75
8 Strict Chest to Bar Pullups
60 Cals Bike
30 Power Cleans 115/75
6 Strict Chest to Bar Pullups
40 Cals Bike
20 Power Cleans 115/75
4 Strict Chest to Bar Pullups
20 Cals Bike
 10 Power Cleans 115/75
2 Strict Chest to Bar Pullups

Wednesday, July 5, 2017

July 5 2017



Class at 5PM and 6PM Today 

Conditioning:

As many rounds as possible in 20 Minutes of:

10 KB Swings
20 Burpees
10 Deadlifts 185/135
40 Double Unders

Strength:

Back Squat
5-5-5-3-3-3