Wednesday, August 30, 2017

August 30 2017

 
Class at 5PM and 6PM Today 
 
 
Conditioning:
 For Time:
 
Run 800M
Then: 
4 Rounds of:
12 Hang Power Cleans 95/65
12 Push Jerk 95/65
24 SDHP 53/35
Then:
 Run 800M
 
Strength:
 
Strict Press
10-8-6-4-2

Monday, August 28, 2017

August 28 2017


Class at 5PM and 6PM Today

Conditioning:

As Many rounds as possible in 3 Minutes of: 

5 Thrusters 115/75
7 Burpees over Bar
9 Air squats 

Rest 1 Minute and Repeat for a total of 5 Rounds



Strength:

Front Squat 
10-8-6-4


Friday, August 25, 2017

August 25 2017


Class at 5PM Today

Conditioining:

For Time:

30 Box Jump Overs
30 Deadlifts 185/135
20 Box Jump Overs
20 Deadlifts 225/155
10 Box Jump Overs 
10 Deadlifts 275/185

Strength:

Deadlift
5-4-3-2-1

Wednesday, August 23, 2017

August 23 2017



Class at 5PM and 6PM Today 

Conditioning:

4 Rounds for Time of:

25 Hand Release Pushups
Run 400M
25 KB Swings
50 Double Unders

Strength:

5 Climbing sets of:

6 Barbell Row + Max Strict Pullups


Monday, August 21, 2017

August 21 2017


Class at 5PM and 6PM Today 

Strength:

Back Squat
3-5-5-20

Conditioning:

For Time:
 
10 Clean and Jerks 135/95
10 Clean and Jerks 155/105
10 Clean and Jerks 185/135

*Use 1 Barbell

Friday, August 18, 2017

August 18 2017


Class at 5PM Today 

Conditioning:

As Many Rounds as Possible in 4 Minutes of:
 
20 Wallballs
15 Burpees
10 Pullups

* Rest 4 Minutes and Repeat 2 More Times

Strength: 

On The Minute for 12 Minutes: 

Odd: 15 Weighted Situps 30/15
Even: 12/9 Bench Press (Bodyweight/.75 Bodyweight)

Wednesday, August 16, 2017

August 16 2017





Class at 5PM and 6PM Today

Conditioning: 

For Time:
200 KB Swings

5 Deadlifts 275/185 @ Every Drop



Strength:

Deadlift
7-7-5-5-3

Monday, August 14, 2017

August 14 2017



Class at 5PM and 6PM Today 

Conditioning:
For Time:

Run 400M
20 Strict Press 95/65
50 Double Unders
Run 400M
15 Push Press 115/75
50 Double Unders
Run 400M
10 Push Jerk 135/95
50 Double Unders

Strength:

Front Squat
7-5-5-3-3

Friday, August 11, 2017

August 11 2017

Class at 5PM Today 
Conditioning:

On The Minute for 20 Minutes Complete:

Min 1: 12 Front Rack Lunges 53/35
Min 2: 12/9 Assault Bike Cals
Min 3: 12 Seated DB Strict press (or 8 strict HSPU)
Min 4: 12 Toes to Bar



Strength:

Build to a Heavy Seated 30 Ft Sled Pull

Wednesday, August 9, 2017

August 9 2017


Class at 5PM and 6PM Today

Conditioning:

4 Rounds for Time of:
 
25 Wallballs
Run 400M with Medball
25 Medball Situps


Strength:

Bench Press
10-10-8-8 

**Work on Strict Pullups between sets
Notice:


Lawrence street bridge is closed today - find a different route

Monday, August 7, 2017

August 7 2017



Class at 5PM and 6PM Today 


Conditioning: 

As many rounds as possible in 15 minutes of:

15 Burpees
7 Hang Power Cleans 155/105
5 Front Squats

Strength:

On the minute for 14 Minutes complete:

Odd: 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat
Even: Rest

Friday, August 4, 2017

August 4 2017




Class at 5PM Today

Conditioning:

2 Rounds for Time of:

Run 800M
400M Farmers carry 53/35 Each Hand
20 Double KB Front Squats

Strength:

Build to a heavy 50 Foot Sled Push

Wednesday, August 2, 2017

August 2 2017



Class at 5PM and 6PM 

Conditioning:

For Time:

Run 400M
9 Hang Power Cleans 95/65
Run 400M
9 Hang Power Cleans 115/75
Run 400M
9 Hang Power Cleans 135/95
Run 400M
9 Hang Power Cleans 155/105

Strength:

5 Climbing sets of:
5 Barbell Row + Max Unbroken Strict Pullups