Friday, September 28, 2018

September 28 2018


Class at 5PM Today

Conditioning:

AS Many Rounds as Possible in 15 Minutes of:

4 Standing Strict Press 95/65
8 Front Rack Lunges 95/65
8 Lateral Burpees

Strength:

Barbell Row 
7-7-7-7-7

Wednesday, September 26, 2018

September 26 2018


Class at 5PM and 6PM Today 

Conditioning:

For Time:

50 Walking Lunge Steps
25 Chest to Bar Pullups
50 Box Jumps
25 Double Unders
50 KB Swings 53/35
25 Burpees
50 Knees to Elbows
25 Wallballs
50 Situps
25 Calories Bike

Strength:

Push Press 
10-8-6-4-2

Monday, September 24, 2018

September 24 2018


Class at 5PM and 6PM Today 

Conditioning:

For Time:

Run 400M
20 Front Squats
20 Push Press
Run 400M 
15 Front Squats 
15 Push Press
Run 400M 
10 Front Squats
10 Push Press

*95/65

Strength:

On The 2nd Minute for 14 Minutes:

3 Deadlifts + 2 Hang Squat Cleans + 1 Front Squats

*Go Heavy

Friday, September 21, 2018

September 21 2018


Class at 5PM Today 

Conditioning:
Every 3 Minutes for 6 Rounds complete:

15/12 Bike Calories
25 Wallballs 
10 KB Swings 72/53


Strength:

Deadlift
6-6-6-6-6
 

Wednesday, September 19, 2018

September 19 2018


Class at 5PM and 6PM Today 

Conditioning:
4 Rounds for Time of:

15 Pullups 
Run 400M  
15 Burpees
9 Hang Power Snatch 95/65


Strength: 

Strict Press 
7-7-5-5-5

Monday, September 17, 2018

September 17 2018


Class at 5PM and 6PM

Conditioning:

3 Rounds for Time of:

100 Airsquats
50 Box Jumps
25 DB Hang Clean and Jerks 35/20

Strength:

Back Squat 
4-4-4-4-4

Friday, September 14, 2018

September 14 2018



 Class at 5PM Today 

Conditioning:

For Time:

100 KB SDHP
100 Double Unders
15 Deadlifts 225/155
80 KB SDHP
75 Double Unders
10 Deadlifts
40 KB SDHP
50 Double Unders
5 Deadlifts 225/155

Strength:

Deadlift

3-3-3 Roughly 80% of 1RM
3-3-3 Roughly 85% of 1RM
3-3-3 Roughly 90% of 1RM

Wednesday, September 12, 2018

September 12 2018



Class at 5PM and 6PM Today 

Conditioning:
On the 4th Minute for 5 Rounds complete:

12/10 Calories Bike
15 Push Press 75/55
15 Box Jump Overs

Strength:

Weighted Strict Pullups
4-4-4-4-4-4-4

*If your capacity is less than 4 unbroken strict pullups accumulate 40 strict pullups unloaded

Monday, September 10, 2018

September 10 2018


Class at 5PM and 6PM Today 


Strength:
For Max Load

Back Squat
2-4-6-8-10

Conditioning:

5 Rounds for Time of:

15 KB Swings 72/53
15 Burpees

*12 Minute Cap

Friday, September 7, 2018

September 7 2018




Class at 5PM Today

Conditioning:

In a 3 Minute Window:

Run 400M
5 Strict Pullups
Max reps Squat Clean Thrusters 135/95

Rest 3 Minutes and Repeat until 30 Clusters are completed


Strength:

15 Minutes to build to a:

2 Rep Max Squat Clean Thruster
Touch and Go

Wednesday, September 5, 2018

September 5 2018

Class at 5PM and 6PM Today 

Conditioning:
 
As Many rounds as Possible in 18 Minutes of:
 
30 Double Unders
15 Hang Power Cleans 95/65
30 Double Unders
15 Toes to Bar 
30 Double Unders
15 Push Press
 
 
 
 

Strength:
 
Back Squat 
7-7-7-7