Monday, July 30, 2018

July 30 2018



 Class at 5PM Today 

Conditioning:

3 Rounds For Time of:

20 Dumbell Snatches 50/35
20 Single Arm Dumbell Front Rack squats (10 Per Side)
5 Pullups
5 Toes To Bar
5 Bar Muscle Ups *
5 Toes To Bar 

* Scale To 5 Chest to Bar Pullups, 5 Strict Pullups+ 5 Hand Release Pushups Or 5 Muscle up Transitions

Strength:

Back Squat 
7-7-5-5-5

Friday, July 27, 2018

July 27 2018


Class at 5PM Today 

Conditioning:

Hang from a Pullup Bar for 6 Minutes

*Each time you drop from the bar perform:
800M Run
30 Deadlifts 135/95

*Shortest Total time Wins
25 Minute Cap
Strength:

Overhead squat 
5-5-5-5-5

Wednesday, July 25, 2018

July 25 2018

Class at 5PM and 6PM Today 

Conditioning:
8 Rounds for Time of:

5 Front Squats 185/135
26 Pushups

*Scale up to rings or down to knees

Strength:

 Barbell Row 
10-10-10-10

Monday, July 23, 2018

July 23 2018


Class at 5PM and 6PM Today

Conditioning:

5 Rounds for Time of:

20 MedBall Cleans
10 Strict Press 95/65
5 Strict Pullups 
3 Knees To Elbows

Strength:

Push Press
5-4-3-2-1

Friday, July 20, 2018

July 20 2018


Class at 5PM Today 

Conditioning:

5 Rounds for Time of:

Run 400M
21 KB Swings
30 Wallballs

Strength:

Front Squat
7-7-7-7


Wednesday, July 18, 2018

July 18 2018



 Class at 5PM and 6PM Today

Conditioning:

5 Rounds for Time of:

7 Power Cleans 135/95
14 Box Jump Overs
21 Situps
Strength:

5 Climbing sets of:

3 Strict press + 2 Push Press + 1 Push Jerk
 
Friday:

Monday, July 16, 2018

July 16 2018

Class at 5PM and 6PM

Conditioning:
For Time:

Run 800M
25 Thrusters 75/55
50 Double Unders
20 Thrusters 75/55
50 Double Unders
15 Thrusters 75/55
50 Double Unders
10 Thrusters 75/55
Run 800M


Strength:

Reverse Grip Barbell row
15-15-15

Friday, July 13, 2018

July 13 2018


Class at 5PM Today 

Conditioning:

For Time:

40 Wallballs
20 Pullups
20 Deadlifts 225/155
30 Wallballs
15 Pullups
15 Deadlifts 225/155
20 Wallballs
10 Pullups
10 Deadlifts 225/155

10 Minute Time Cap
Strength:

Back Squat 
8-8-8-8

Wednesday, July 11, 2018

July 11 2018


Class at 5PM and 6PM Today

Conditioning:

For Time:

50 Dumbell Snatches 50/35
Run 400M 
20 Overhead Squats 95/65
800M Run
20 Overhead Squats 95/65
400M Run
50 Dumbell Snatches 50/35

Strength:

On The 2nd Minute for 14 Minutes complete:

3 Snatch Deadlifts + 2 Hang Power Snatches + 1 Overhead Squat

Climb AFA

Monday, July 9, 2018

July 9 2018



 Class at 5PM and 6PM Today

Conditioning:

10 Minutes (each) of "Death By" the following movements:

Assault Bike Calories
Push Ups/Ring Dips
Burpees

For each 10 Minute cycle you will do 1 Rep the first minute followed by 2 reps the 2nd minute all the way up to 10 on the 10th minute - Immediately into the next movement starting back at 1 - If you fail to get the full amount of reps inside any one of the minutes you will stay at the last completed rep amount until the 10 minutes is up. 
Strength:

 Weighted Strict Pullups
3-3-3-3-3

If you can not do more than 3 strict Pullups- accumulate 30 strict Pullups

Friday, July 6, 2018

July 6 2018





 Class at 5PM Today
Conditioning:

3 Rounds for Time of:

30 Wallballs
30 SDHP
30 Box Jumps
30 Push Press
Run 400M

  • 75/55 on the Barbell
  • 25 Minute Cap


Strength:

Back Squat
3-3-3-3-3

GO HEAVY

Monday, July 2, 2018

July 2 2018


Class at 5PM and 6PM Today

July 4th Schedule - NO Classes 

Conditioning:

For Time:

20 Pushups, 1 KB Swing
19 Pushups, 2 KB Swings
18 Pushups, 3 KB Swings
all the way down to....
1 Pushup, 20 KB Swings


Strength: 

Push Press 
4-4-4-4