Monday, April 29, 2019

April 29 2019

 Lawrence St.  Bridge is closed again until 7PM Today
Class at 5PM and 6PM 

Conditioning:

2 Rounds for Time of: 
 
50 Wallballs
Rest 1:30
40 Burpees 
Rest 1:30
30 KB Swings 72/53
Rest 1:30
20/16 Calories Bike
Rest 1:30


Strength:

 Push Press
6-6-6-6-6

Friday, April 26, 2019

April 26 2019

Class at 5PM Today 

Conditioning:


2 Rounds for Time of:

Bike 40/30 Cals
25 Toes To Bar
25 Dumbell Push Press 40/25

Rest Exactly 3 Minutes 
Then
2 Rounds for Time of:

Bike 40/30 Cals
25 Dumbell Box Step Ups 40/25
50 Foot Single Arm Dumbell Walking Lunge 40/25

Strength:

Front Squat
7-7-7-7

Wednesday, April 24, 2019

April 24 2019


Class at 5PM and 6PM Today 

Conditioning:
 5 Rounds for Time of:

Run 400M 
15 Overhead Squats 95/65
Strength:
On the 2nd Minute for 12 Minutes Complete:

1 Power Snatch + 3 Overhead squats

Climb AFA

Monday, April 22, 2019

April 22 2019

 Class at 5PM and 6PM Today 

Conditioning:

3 Rounds for Time of:

50 Airsquats
50 Situps
25 Pullups 
10 Box Jumps 30/24

Strength:

5 Working sets of:

3 Strict Press + 3 Push Press
 

Friday, April 19, 2019

April 19 2019


Class at 5PM Today 

Conditioning:
 As Many Rounds as Possible in 16 Minutes of:

21 Wallballs
18 Renegade Rows 35/20
15 Dumbell Push Press 35/20
12 Toes to bar 

Strength:

On The 3RD Minute for 4 Sets

Max Unbroken Strict Pullups

*Inverted Row if  < 3 strict Pullups 
**Weighted if  > 15


Wednesday, April 17, 2019

April 17 2019


Class at 5PM and 6PM Today

Strength:

On The 2nd Minute for 14 Minutes Complete:

1 Squat Clean Thruster + 1 Hang Clean Thruster + 1 Thruster 

Climb AFA

Conditioning:

5 Rounds for Time of:

12 Lateral Bar Hops
9 Deadlifts
5 Squat Cleans 
3 Thrusters

*135/95


Monday, April 15, 2019

April 15 2019

 
Class at 5PM and 6PM Today

Good luck to Nick Running 26.2 in the Boston Marathon Today
Still time to support his cause here: https://www.crowdrise.com/o/en/campaign/mgh-pediatriccancer-marathon-2019/nickciaramella

Marathon Monday:
2 Rounds for Time of:

400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)

Friday, April 12, 2019

April 12 2019

Class at 5PM Today 

Conditioning:

Every 5 Mins for 5 Rounds 
Begin a new round for time of:

21 Double unders
18/15 Calories Bike
12 Toes to Bar
9 Burpees
6 Strict Pullups (Scale Down to Ring Rows Scale up to Muscle ups)

Strength:

Deadlift
6-6-6-3-3-3

Wednesday, April 10, 2019

April 10 2019


 Class at 5PM and 6PM Today
Conditioning:
4 Rounds for Time :
 
Run 400M
12 Hang Power Cleans 115/80
12 Burpee Pullups


Strength:

On the 2nd Minute for 12 Minutes complete:

High Hang Power Clean + Hang Power Clean + Power Clean 

Climb AFA

Monday, April 8, 2019

April 8 2019


Class at 5PM and 6PM Today 

Conditioning:

 As Many Rounds as Possible in 18 Minutes of:

75 Double Unders
50 Airsquats
25 Box Jump Overs
10 Push Jerks 135/95



Strength:

Back Squat
6-6-6-3-3-3

Friday, April 5, 2019

April 5 2019


Class at 5PM Today

Conditioning:

5 Rounds For Time of:

24 KB Swings
 Run 400M
16 KB Goblet Lunges
 

Strength:

Strict Pullups (3 second negative)
3-3-3-3-3-3-3

Wednesday, April 3, 2019

April 3 2019

Class at 5PM and 6PM Today 

Conditioning:

For Time:

75 Power Snatches 75/55

Every minute including the start
Stop and Perform:
5 Burpees - 10 Pushups - 15 Airsquats

*10 Burpee Penalty for dropping the bar from above the hip


Strength:
On The 2nd Minute for 12 Minutes

3 Position Power Snatch
Climb AFA

*Pockets - Knees - Floor 


Monday, April 1, 2019

April 1 2019


 Class at 5PM and 6PM Tonight

Announcement:
New coach tonight, treat them well..

Conditioning:
3 Rounds for Quality of:

1 Min: Lightly Weighted Walks
1 Min: Gallops
1 Min: Trots
1 Min: Lightly Weighted Prance and Box

Movement demos can be seen here:

 

Strength:

Bicep Curls
10-10-10