Monday, October 30, 2017

October 30 2017



Class at 5PM and 6PM Today 

Conditioining:

As many rounds as possible in 17 Minutes of:

10 DB Squat Cleans 50/35
20 DB Push Jerks 50/35
15 KB Swings 53/35
20 Situps

Goal Work:

Week 5 Day 1

Friday, October 27, 2017

October 27 2017


Class at 5PM

Conditioining:

Teams of 3 Complete 5 rounds each of:

15 Box Jumps
12/9 Calories Bike
12 Deadlifts 225/155

1 Person sprints through complete round AFAP while 2 People Rest 
Rotating until each has completed 5 Rounds

Goal Work:

Week 4 
Day 3

Wednesday, October 25, 2017

October 25 2017



Class at 5PM and 6PM Today 

Conditioning:

5 Rounds for Time of:
 
7 Front Squats 155/105
11 KB Clean and Jerks 45/25
Run 400M

Goal Work:

Week 4 Day 2

Monday, October 23, 2017

October 23 2017


“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying basic fundamentals.”
Jim Rohn
 
Class at 5PM and 6PM Today 

Conditioning: 

5 Rounds for time of:
20 Medball cleans 20/14
10 Strict press 95/65
6 Strict Pullups
 



Goal Work: 

Week 4 Day 1

Emails went out bring your work to class email me if you didn't receive weeks 4-6 Work

Friday, October 20, 2017

October 20 2017





Class at 5PM Today

Conditioning:

3 Rounds For Time of:

50 Double Unders
40 Wallballs
30 Box Jumps
20 Shoulder to Overhead 135/95

Goal work:

Week 3 Day 3

Emails will go out this weekend with work for weeks 4,5 and 6

Wednesday, October 18, 2017

October 18 2017



Class at 5PM and 6PM Today 

Conditioning:

3 Rounds For Time of: 

Run 800M
10 Deadlifts 115/75
5 Hang Power Cleans 115/75
5 Front Squats 115/75

Goal Work:

Week 3 Day 2

Monday, October 16, 2017

October 16 2017



Class at 5PM and 6PM Today

Conditioining:
5 Rounds for Time of:

8 Seated DB Strict Press 30/20
8 Pullups
16 DB Front Rack Lunges 30/20
16 Burpees


Goal Work:

Week 3 Day 1

Friday, October 13, 2017

October 13 2017



 Class at 5PM Today
Conditioning:

For Time:

30 Thrusters 95/65
90 Double Unders
20 Thrusters 95/65
60 Double Unders
10 Thrusters
20 Double Unders

At completion rest until minute 10 and then repeat.
If first round is not completed minute 10 - Rest 1 minute and start over
20 Min Time Cap

Skill/Goal work:

Week 2 Day 3

Wednesday, October 11, 2017

October 11 2013


Class at 5PM and 6PM Today 

Conditioning: 

For Time:

100 Pushups
Run 400M
50 Airsquats
Run 400M
25 Deadlifts 225/155
Run 400M
50 Situps
Run 400M
100 Pullups
Run 400M

Monday, October 9, 2017

October 9 2017



Class at 5PM and 6PM Today 

Conditioning:

For Time:

30 Burpees to a target
30 Clean and Jerks 135/95
30 Burpees to a target

Goal work:

Refer to your weeks 1-3 work 
today you do work from Day 1

Friday, October 6, 2017

October 6 2017

 
 
As a Team of 2 complete as many rounds as possible in 18 mins of:
 
15/12 Calories Bike
 3 Deadlifts 115/75
5 Hang Power Cleans 
7 Front Squats


While one person rides the bike, the other does as many rounds as possible of the 3,5,7 work. When the partner completes their 15 Calories, swap and pick up the barbell exactly where the other partner left off.

Wednesday, October 4, 2017

October 3 2017


Class at 5PM and 6PM Today

Goal Work Continues

Conditioning:
40-30-20-10 Reps for Time of:

Wallballs
Box Jumps
Shoulder to Overhead 75/55

Monday, October 2, 2017

October 2 2017


Class at 5PM and 6PM Today

Conditioning:

Every 5 Minutes Perform:

Run 400M 
21 KB Swings 53/35
12 Pullups

Sprint through the work and rest the remainder of the time - For a total of 4 Rounds

Goal work starts today - 
If you got me your goal in time you should have your work in your email 
bring your day 1 work to class and get it done.