Friday, March 30, 2018

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 

Wednesday, March 28, 2018

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

 

Monday, March 26, 2018

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

Friday, March 23, 2018

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 2nd minute for 14 minutes complete:

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

Wednesday, March 21, 2018

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

Monday, March 19, 2018

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

Friday, March 16, 2018

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

Wednesday, March 14, 2018

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

Monday, March 12, 2018

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

Friday, March 9, 2018

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

Wednesday, March 7, 2018

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

Monday, March 5, 2018

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

Friday, March 2, 2018

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