January 31 2018

Class at 5PM and 6PM Today 

Conditioning:

5 Rounds for Time of:

9 Hang Power Clean 115/80

12 Burpee Box Jump 

15 Airsquats 

Strength:

On The 2nd Minute for 14 Minutes:

5 Deadlift + 4 Hang Power Clean + 3 Front Squats

January 29 2018

Class at 5PM and 6PM Today 

Conditioning:

 As Many Rounds as Possible in 4 Minutes of:

7 Toes to Bar

10 DB Snatch 50/35

30 Double Unders 

Rest 1 Minute and repeat for 4 total AMRAPS

 

Strength:

Deadlift 

7-7-5-5-5

January 25 2018

Class at 5PM Today 

Conditioning:

4 Rounds for Time of:

 

20 Wallballs 

15 Box Jumps

10 Power Cleans 155/105

Strength:

On The Minute for 14 Minutes 

Odd: 10/8 Cals Bike

Even: 5-8 Bench Press 135/95

January 24 2018

 

Class at 5PM and 6PM Today

Conditioning:

 For Time:

100 Pushups

10 Burpees

50 Thrusters 95/65

10 Burpees
25 Toes to Bar 

10 Burpees

Strength:

Front Squat

4-4-4-4-4

January 22 2018

Class at 5PM and 6PM Today

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

60 Double Unders
30 KB SDHP
10 Power Snatches 115/80

Strength:

On The 2nd Minute for 14 Minutes Complete:

1 Snatch Deadlift + 2 Power Snatch + 3 Overhead Squat

January 19 2018

Class at 5PM Today 

Conditioning:

Teams of 3 Complete as many Calories as Possible in 18 Minutes 

*Switching every 15/12 Calories:

Partner 1 will start on the bike for 15/12 Calories while

Partner 2 and 3 work AMRAP of

4 D- Ball Cleans 100/70

6 Burpees Over The Ball

8 H.R. Pushups

*Relay style

When Partner 1 has completed 15/12 Calories on the bike they will rotate into the amrap and partner 2 will bike their 15/12 Calories rotating as such for 18 Minutes.  

Strength:

Strict Press

7-7-7-7-7

January 17 2018

Class at 5PM and 6PM Today 

Conditioning:

4 Rounds for Time of:

20 Wallballs

20 Sumo Deadlift High Pull 75/55

20 Push Press 75/55

 

Strength:

Deadlift

7-7-7-7

January 15 2018

Class at 5PM and 6PM Today

Conditioning:

Teams of 2 Complete as Many Rounds as Possible in 15 Minutes of:

55 Double Unders

Max Hang Squat Clean  115/75

One Person works on doubles until complete - other works on hang cleans.

 Once doubles are completed they switch - Score is Total Hang Clean Reps

Strength:

Back Squat 

7-7-7-7-7

January 12 2018

 

 Class at 5PM Today

Conditioning:

For time:

6 x 50 ft shuttle sprint
2 squat clean DB thrusters
8 x 50 ft shuttle sprint
4 squat clean DB thrusters, 50/35
10 x 50 ft shuttle sprint
6 squat clean DB thrusters, 50/35
12 x 50 ft shuttle sprint
8 squat clean DB thrusters, 50/35
14 x 50 ft shuttle sprint
10 squat clean DB thrusters, 50/35
16 x 50 ft shuttle sprint
12 squat clean DB thrusters, 50/35
18 x 50 ft shuttle sprint

14 squat clean DB thrusters, 50/35
20 x 50 ft shuttle sprint
16 squat clean DB thrusters, 50/35

Strength: 

Thruster

2-2-2-2-2

 

January 10 2018

Class at 5PM and 6PM Today

Conditioning:
 

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 H.R Pushups

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

Strength:

Bench Press

7-7-5-5-5

January 8 2017

Class at 5PM and 6PM Today 

Conditioning:

3 Rounds For TIme of:

 

50 KB SDHP

25 Front Squats 115/75

15 Burpee Pullups

 

Strength:

On the 2nd Minute for 14 Minutes complete:

1 Power Clean + 1 Hang Squat Clean + 2 Front Squats

January 5 2018

Class at 5PM Today

Notice:

I've gotten some emails about new years deals, at our gym there is no "New Years Special" to gain members.  Those members don’t last, I don’t want them.  With the new year here and everyone in the world with their resolutions in mind the amount of bullshit that I see being thrown around in the fitness industry and from other gyms and trainers is mind numbing.  It’s easy to fall for some social media gimmick or some new trainers nonsense making you feel like you’re missing some big secret that only they know about, when really they’re just trying to take your money.  You don’t need fancy shoes, you don’t need special belts, you don’t need objects in the way of your movements to make you feel like there’s some scientific reason to squat to a very specific depth, you don’t need to move through unnatural paths with isolated movements targeting “problem” areas, you don’t need a detox, cleanse or juice diet and you certainly don’t need some unproven, unfit, bullshit artist blowing smoke up your ass while you work with no intensity.  You need to go after the things you want by doing them, if you want a bigger squat, squat.  If you want to run faster, run.  If you want to lose weight, eat less and if you want to be in your best shape ever, work harder than before.  Do this consistently and with intensity and effort, stop falling for “easy way out” scams, save your money and prove them wrong with simplicity and hard work, luckily for you, that’s all we do, all the time at an everyday cheaper price than any gym around, all you have to do is show up…..

Conditioning:

5 Rounds for Time of:

15 Hang Power Cleans 115/75

20 Box Jump Overs

8 Burpees over the bar

Strength: 

On The Minute for 14 Minutes Complete:

Odd Minute: Accumulate 20 Seconds Chin over the bar

Even Minute: 8 Ring Dips (Scale down to bar dips/ring pushups or pushups -Scale up to Muscle up+dips)

 

January 3 2018

Class at 5PM and 6PM Today 

Conditioning: 

3 Rounds for Time of:

60 Airsquats

30 Knees to Elbows

30 Push Press 75/55

 

Strength: 

Strict Press

3-3-3-3-3

January 1 2018

1 class at 11:00am 

Teams of 2 

17 Minutes as many rounds as possible of: 

20 calorie bike 

18 Deadlifts 155/105

20 Burpees 

18 clean and jerks 155/105

*Split work as desired 

Rest 3 minutes 

17 Minutes as many rounds as possible of: 

20 pull-ups 

18 push-ups 

20 airsquats 

18 sit-ups 

1 Stairway climb (ascending Reps)

Athlete 1 does all the pull-ups then athlete 2 does all the push-ups then athlete 1 does all the airsquats then athlete 2 does all sit-ups both athletes run upstairs together once then athlete 2 does all pull-ups alternating in this fashion and adding a stairway climb each round