Wednesday, October 31, 2018

Monday, October 29, 2018

October 29 2018



Class at 5PM and 6PM Today

Wednesday October 31st - 1 Class Only At 4:30PM - Team Workout - Spread the Word
 
 Conditioning: 

 As Many Reps as Possible in 7 Minutes 

Wallballs  

On the minute complete 5 Deadlifts 225/155
(Start with wallballs)

Rest 3 Minutes

 As Many Reps as Possible in 7 Minutes

KB Swings 53/35 

On the minute complete 5 Strict Pullups
(Start with KB Swings)

Strength: 

On The Minute for 12 Minutes:

Odd Minutes: Front Squat - 3 Reps
Even Minutes: Back Squat - 6 Reps

Use Same weight for both movements
Roughly 55-60% Max

Friday, October 26, 2018

October 26 2018




 Class at 5PM Today

Conditioning:

For Time:

40 Burpees
400M Run
80 Pushups
400M Run
120 Walking Lunges
400M Run
160 Squats
400M Run
120 Walking Lunges
400M Run
80 Pushups
400M Run
40 Burpees

 "You can't just attend the gym, you need to attack the gym" 

Strength:
 5 Climbing sets of:

1 Strict Press + 2 Push Press + 3 Jerks

*From The Floor

Wednesday, October 24, 2018

October 24 2018


Class at 5PM and 6PM Today 
Sweatshirts will be in tonight
Conditioning:
As many Rounds as Possible in 12 Minutes of:

12 KB Swings 72/53
8 Burpee Box Jump Overs
6 Strict Pullups

Core Strength:

On The Minute X 12

Min 1: Max L-Sit Hold
Min 2: 20 Glute Bridges
Min 3 20 Medball Situps

Monday, October 22, 2018

October 22 2018




Class at 5PM and 6PM Today 

Conditioning:

As Many reps as possible in 10 minutes of:

 Front Squat 135/95
Toes to Bar

Increase reps by 3 each round
3,6,9,12,15,18,21,24 etc.....

Strength: 
On the minute for 12 minutes complete:

Power clean + Hang Squat clean + Front Squat

Friday, October 19, 2018

October 19 2018

Class at 5PM Today
Conditioning:

In a 5 Minute window complete:

35/25 Cals Bike
Into As many Rounds as possible of:
12 Deadlifts 185/135
12 Burpees 

Rest 5 Minutes Then:

In a 5 Minute window complete:

25/18 Cals Bike
Into As many Rounds as possible of:
9 Deadlifts 225/155
9 Lateral Burpees 

Rest 5 Minutes Then:

In a 5 Minute window complete:

15/12 Cals Bike
Into As many Rounds as possible of:
6 Deadlifts 275/185
6 Bar Facing Burpees 

Strength:

Bench Press
7-7-7-7-7

Hotel Version:

In a 5 Minute window complete:

3 Mins of  bike, rowing or running
Directly Into As many Rounds as possible in remaining 2 minutes of:
18 Deadlifts (Moderately heavy Dumbbells)
12 Burpees 

Rest 5 Minutes Then:

In a 5 Minute window complete:

2 Mins of  bike, rowing or running
Directly Into As many Rounds as possible in remaining 3 minutes of:
15 Deadlifts (Heavy Dumbells)
9 Burpees
 
Rest 5 Minutes Then:
 
In a 5 Minute window complete:
1 Mins of  bike, rowing or running
Directly Into As many Rounds as possible in remaining 4 minutes of:
12 Deadlifts (Heaviest Dumbells)
6 Burpees

Wednesday, October 17, 2018

October 17 2018


Class at 5PM and 6PM

Conditioning:

For Time:

150 Wallballs 

*Every Time you break Run 400M

Strength:
3 Sets Rest 2 Minutes between Sets

25 Medball Situps
 15 Situps
 100Ft Double KB Carry 53/35

Set 1 - Overhead Carry
Set 2 - Front Rack Carry
Set 3 - Farmers Carry

Monday, October 15, 2018

October 15 2018




Class at 5PM and 6PM Today

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

21 Seated Dumbell Strict Press 35/20
21 Dumbell Front Squats
21 H.R Pushups
21 Double Unders

Strength:

Back Squat
3-2-1-3-2-1-3-2-1

Friday, October 12, 2018

October 12 2018


Class at 5PM Today 

Conditioning:
 Teams of 2 Complete:
As Many Rounds as Possible in 20 Minutes of:

12/9 Cals Bike
8 DB Power Cleans 50/35
16 DB Front Rack Lunges

You Go, I GO...

Strength:

Weighted Pullups
3-3-3-3-3-3-3

*Climb to Max set of 3

*If you have less than 3 Unbroken strict pullups use this time to accumulate 50 Strict Pullups

Wednesday, October 10, 2018

October 10 2018


Class at 5PM and 6PM Today

Note: 


I would like to get the sweatshirt order in by tomorrow so we can receive them before the end of the month.  They are $45, zip up hoodies.  If you haven't already, make sure you get me your size by tonight if you want one.  I will have a medium and a large with me if people need to try it on

Strength:
On The 2nd minute for 14 Minutes:

1 Power Clean + 1 Front Squat + 3 Push Press
 
*Climb to Max Load AFA


Conditioning:

For Time:
 
35 Shoulder to Overhead (@75% of Todays Complex Max)
30 Front Squats (Subtract 10 Lbs)
25 Power Cleans (Subtract 10 Lbs)
15 Sumo Deadlift High Pulls (Subtract 10 Lbs)
10 Burpees over bar


Monday, October 8, 2018

October 8 2018


Class at 5PM and 6PM Today

Conditioning:

For Time:

50 Wallballs
25 Medball Situps
25 Deadlifts 185/135
40 Wallballs
20 Medball Situps
20 Deadlifts 185/135
30 Wallballs
15 Medball Situps
15 Deadlifts 185/135



Strength:

Back Squat 
3-3-3-3-3-3-3

I will be putting in an order for zip up hoodies by the end of the week.  A lot of people have asked about them, I would like to get some numbers on sizes and interest so I don't end up with any unnecessary sizes or quantities if you are interested please send me a note on your size, they are $45/piece.  I will order a few extra once I have the count but not many.  Sizes are unisex and run typical - Thanks



Friday, October 5, 2018

October 5 2018

Cherry-pick. - cher·ry–pick verb \ˈcher-Ä“-ËŒpik\
When an athlete hand selects workouts that seem to confirm their belief about what they are and aren't capable of doing, what they “need” or “don’t need” to do, what seems “extreme”, or what will get them fit. The result is a contradiction between the resulting capabilities and fitness level of the athlete. Selective workout visitation is a pathway to plateau. Cherry pickers are easily spotted and can typically be seen in all the latest gear and often described as being, "All show and no go"

Examples of cherry-picking:

“That looks hard, I’m not going.”
“I don’t like running, I’m not going.”
“It’s “just” a lifting day, I don’t need that.”

Guy 1: Hey look at that guys sweet shoes, knee sleeves and wrist wraps he must be legit.
Guy 2: Nah, he's a cherry picker he'll be walking in the warmup.

Class at 5PM Today

Conditioning:
For Time:
Run 1 Mile
150 Double Unders
10 Rounds of:
5 Pullups
10 Pushups
15 Airsquats

Strength:

Tabata D-Ball Cleans
100/70

Wednesday, October 3, 2018

October 3 2018



Class at 5PM and 6PM Today 

Conditioning:

21-18-15-12-9-6-3 Reps For Time of:

Sumo Deadlift High Pull 75/55
Push Press 75/55
Burpee

Strength:

Deadlift
7-7-7-7

Monday, October 1, 2018

October 1 2018


Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 5 Minutes of:

8 WallBalls
8 Med Ball Cleans

Rest 2 Minutes
 
As Many Rounds as Possible in 5 Minutes of:

8 Shoulder to Overhead 95/65
8 Hang Power Cleans

Rest 2 Minutes

As Many Rounds as Possible in 5 Minutes of:

8 Box Jumps
8 Toes to Bar



Strength:

Front Squat
5-5-5-5-5