Wednesday, November 29, 2017

November 29 2017




Class at 5PM and 6PM Today

Conditioning:

For Time:

100 KB SDHP 53/35
50 Situps
100 FlutterKicks
50 KB SDHP
25 Situps
50 Flutterkicks
25 KB SDHP
12 Situps
25 Flutterkicks

Strength:

Deadlift
3-3-3-3-3-3-3

Monday, November 27, 2017

November 27 2017




Class at 5PM and 6PM Today

The goal work during class is over for now and 75% of you have met your goal.  Good work!  Those who didn’t hit their goal only did so because of two reasons, they either weren’t as consistent as they should’ve been or they just simply set their sights too high which really isn’t such a bad thing because 100% of you showed some sort of improvement in your area of focus and it will really just be a matter of time before you do achieve what you wanted to.  Hopefully this last 8 weeks helped you realize that whatever kind of goal you want to set isn’t really that far away or complicated and with a little bit of focus, consistency and effort it can be done.  Don’t let this be the end if you haven’t reached your goal just keep working at it, now that you know how things should be structured when it comes to practice vs. training you should have no problem putting that to work and utilizing open gym times or putting in the extra work at home.  I’m happy with how this went for everyone and look forward to seeing you all continue to improve in all areas. 

Conditioning:

Teams of 2 Complete
 20 Rounds for Time of: 

10 Dumbbell Front Squats 50/35
12 Dumbell Push Jerks 50/35
 
Partner 1 Competes full Round AFAP and then rests while partner 2 goes


Strength:

Barbell Row
7-7-5-5-5

Wednesday, November 22, 2017

November 22 2017


Class at 5PM and 6PM Today

1 Class at 10:30AM FRIDAY
Spread the Word

Conditioning:

Buy in with:
1 Monostructuctural Movement AFAP (athletes choice depending on individual goal)
THEN 
4 Rounds for time of:
12  Toes to Bar
 24 Dumbbell Snatch 50/35
36 Double Unders
48 Mountain Climbers


Strength:

Strict Press

5-5-3-3-1

The Strict Press work is for those of you who have already hit your goal.  If you would like to re-attempt or put in more practice you may do it at this time and if your goal involves a gymnastics movement you will perform it during this time period.  
 

Monday, November 20, 2017

November 20 2017


Class at 5PM and 6PM Today

Conditioning:

 As Many Rounds as Possible in 15 Minutes of:

4 Clean and Jerks 135/95
8 Burpees over the bar
12 Airsquats

Strength:

Back Squat 

5-5-3-3-1

The Back squat work is for anyone whos goals do not involve a barbell.  If your goal does include a barbell you will be using this time to work on hitting your goal today.  This includes squat cycle people and people who have been working on Olympic lifts.  Everyone else will work through the back squat work and gymnastics goal oriented people will hit their work Wednesday. 

Weekend Schedule:
Friday - 1 Class at 10:30AM
Saturday - 1 Class at 8:30 AM

Friday, November 17, 2017

November 17 2017



Class at 5PM Today
Holiday Week Schedule:

Wednesday 11/23 - Regular Schedule 5PM and 6PM 
Friday 11/24 - 1 Class at 10:30AM
Saturday 11/25 - Regular Schedule 8:30AM

Conditioning:

For Time:

100 Pullups
100 Pushups
100 Situps
100 Airsquats

Goal Work:

Week 7 - Deload Week
15 Minutes of Open Gym to put to use what you have worked on over the last 6 Weeks and give your body some time to refresh for testing next week.  People with weight loss goals should continue working and choose one of the fat burning workouts from the previous sessions to do during this class time.  People with strength or speed goals should be lowering the weight or intensity to roughly 50% and performing the movements they have been working on for quality during this time, making sure to not be using rep schemes or loads that will cause fatigue or muscle breakdown and people with skill focused goals should be taking this 15 minutes to get some good practice in and solid attempts at their new skill. 

Wednesday, November 15, 2017

November 15 2017



 Class at 5PM and 6PM Today
Conditioning:

As Many rounds as Possible in 4 Minutes of:

8 Wallballs
8 DB Hang Power Cleans 50/35
8 DB Lunges 50/35 

Goal Work:


Rest 1 Minute and repeat for 4 Total Rounds

Week 7 - Deload Week

15 Minutes of Open Gym to put to use what you have worked on over the last 6 Weeks and give your body some time to refresh for testing next week.  People with weight loss goals should continue working and choose one of the fat burning workouts from the previous sessions to do during this class time.  People with strength or speed goals should be lowering the weight or intensity to roughly 50% and performing the movements they have been working on for quality during this time, making sure to not be using rep schemes or loads that will cause fatigue or muscle breakdown and people with skill focused goals should be taking this 15 minutes to get some good practice in and solid attempts at their new skill. 

Monday, November 13, 2017

November 13 2017





Class at 5PM and 6PM Today

Conditioning:

3 Rounds for Time of:

15 Thruster 95/65
Run 400M
12 Burpee Box Jumps


Goal Work:

Week 7 - Deload Week

15 Minutes of Open Gym to put to use what you have worked on over the last 6 Weeks and give your body some time to refresh for testing next week.  People with weight loss goals should continue working and choose one of the fat burning workouts from the previous sessions to do during this class time.  People with strength or speed goals should be lowering the weight or intensity to roughly 50% and performing the movements they have been working on for quality during this time, making sure to not be using rep schemes or loads that will cause fatigue or muscle breakdown and people with skill focused goals should be taking this 15 minutes to get some good practice in and solid attempts at their new skill. 

Friday, November 10, 2017

November 10 2017




Class at 5PM Today

Conditioning:

4 Rounds for Time of: 

15 Seated Dumbell Strict Press 35/20
16 Pullups
17 KB Swings 53/35
18 KB Sumo Deadlift High Pull 53/35

Goal Work:

Week 6 Day 3

Wednesday, November 8, 2017

November 8 2017



Class at 5PM and 6PM Today


Conditioning:

As Many Reps as Possible in 3 Minutes of:

3 Hang Squat Clean 135/95
6 Pushups 
9 Airsquats

Rest 1 minute after each 3 minute cycle
Repeat for 5 Cycles


Goal Work:

Week 6 Day 2

Monday, November 6, 2017

November 6 2017

Class at 5PM and 6PM Today


 Conditioning:

40-30-20 Reps For Time of:

Dumbell Snatch 50/35 (*alternating)
Burpee to a target

*50 Double Unders after each Round

Goal Work:

Week 6 Day 1

Friday, November 3, 2017

November 3 2017



1 Class at 4:30PM Today 
REMIND THOSE NOT ONLINE

Conditioning: 

As Many Rounds as possible in 20 Minutes of

3 Strict Pullups
6 Hand Release Pushups
9 Wallballs

Goal Work:

Week 5 Day 3

Wednesday, November 1, 2017

November 1 2017






 Class at 5PM and 6PM Today
Note:


This Week Only
Friday Class will be from 4:30-5:30PM
Spread the word - Deal with it

Conditioning:

As Many Reps as possible at each station for 45 Seconds
Rest and rotate for 15 seconds

Back Rack Lunges 75/55
D Ball Cleans 100/70
Bike Calories
Burpees
Sumo Deadlift High Pull 72/53

Rotate through until each station is visited 4 Times
Score is total reps

Goal Work:

Week 5 Day 2