March 30 2018

Class at 5PM Today

Conditioning:

8 Minutes to complete as many reps and rounds as possible of:

50 Double Unders

5 Bar Facing Burpees

5 Deadlifts 315/205

REST 3 MINUTES

8 Minutes to complete as many reps and rounds as possible of:

50 KB Swings

5 Burpee Box Jump Overs

5 Strict Pullups

Strength:

Deadlift

7-7-7-7


Roy wants to invite everyone to join his team at the Tough Mudder on June 23rd in Charlton Ma.  Click on the Link Below to register - His team is the Beantown Raggies and they will be going at 8AM -  So Make sure you choose those same options at signup... DO IT.. 

Click Here: TOUGH MUDDER JUNE 23RD 

March 28 2018

Class at 5PM and 6PM Today

Conditioning: 

4 Rounds for Time of:

Run 800M 

50 Wallballs

Strength: 

Push Press

7-7-5-5-5

 

March 26 2018

Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

9 Squat Cleans 105/75

12 Hand Release Pushups

15 Box Jumps

 

Strength:

On the minute for 10 minutes complete:

1 Power Clean + 1 Squat Clean 

Go Heavy

March 23 2018

 Class at 5PM Today

Conditioning:

Teams of 3 Complete As many rounds as possible in 20 minutes of:

12/9 Calories Bike

8 Overhead squat 75/55

16 DB Snatches 50/35

Relay style

Strength:

On the 2^nd minute for 14 minutes complete:

1 Power snatch + 1 Hang Power snatch + 1 Overhead squat

March 21 2018

Class at 5PM and 6PM Today

Conditioning:

5 Rounds For Time of:

15 Wallballs

10 Deadlift 225/155

15 Burpees

Strength:

Bench Press

7,6,5,4,3

March 19 2018

Class at 5PM and 6PM Today

Conditioning:

3 min rounds for reps of:

8 Push Press 115/80

16 Box jumps

 Repeat for 4 Total Rounds

Rest 2 minutes between rounds

Strength:

Front Squat

5-5-5-5-5

March 16 2018

Class at 5PM Today

For Time:

1,2,3,4,5,6,7,8,9,10 Reps of:

Dumbell Front Squat 50/35

Bar Facing burpee

Then:

Establish a Max Clean

12 Minute Time Cap

March 14 2018

Class at 5PM and 6PM Today 

Conditioning:

3 Rounds for Time of:

50 KB SDHP

12 Deadlifts @ Bodyweight

15 Box Jumps 30/24

Strength:

Front Squat

7-7-7-7

March 12 2018

Class at 5PM and 6PM Today

Conditioning:

Complete as many rounds as possible in 18 minutes of:

25 Wallballs

50 Push-ups
15 Power cleans 115/80

Strength:

Strict Press

7-7-7-7

March 9 2018

Class at 5PM Today

Conditioning: 

5 Rounds for Time:

35 Double Unders

15 Pullups

* 3 Burpees for every break in double unders or pullups

Strength:

Deadlift 

10-10-10

March 7 2018

Class at 5PM and 6PM Today

Conditioning: 

As Many Rounds as Possible in 15 Minutes of:

7 Toes to bar

9 Sumo Deadlift High Pull 53/35

11 Dumbell Thrusters 50/35

Strength: 

Front Squat 

7-7-7-7

March 5 2018

Class at 5PM and 6PM Today

Conditioning:

7 Rounds For Time of:

7 Snatches 95/65

7 Wallballs

7 Hang Squat Cleans 95/65

7 Burpees

7 Push Jerks 95/65

Strength:

Overhead Squat

7-7-7-7

March 2 2018

Class at 5PM Today

Conditioning:

Teams of 2 Complete as Many Rounds as Possible in 25 Minutes of:

50 Calorie Bike

50 DB Push Press 50/35

50 Pushups

50 Pullups 

50 DB Walking Lunges 50/35

50 Airsquats 

* Split Work as Desired

Strength:

15 Minutes to establish a Max strict Weighted Pullup

* If unable to perform 3 unbroken strict pullups 

Use this time to accumulate 30 Strict pullups for Time