Friday, May 31, 2019

May 31 2019


 Class at 5PM Today
Conditioning:

5 Rounds for Time of:
15 Deadlifts (Bodyweight/3/4bodyweight)
20 Pushups
15 Box Jumps
30 Situps
Strength: 
Weighted Strict Pullups
3-3-3-3-3-3-3

If <3 Strict Pullups = Accumulate 40 Strict Pullups

Wednesday, May 29, 2019

May 29 2019


Class at 5PM and 6PM Today 

Conditioning:
4 Rounds For Time of:

16 Thrusters 95/65
16 Front Rack Lunges 95/65 (Alternating)
Run 400M

Strength:

Back Squat 
7-7-5-5-5

Friday, May 24, 2019

May 24 2019

Class at 5PM Today 

Holiday Weekend Schedule:
Sat May 25 - 1 Class at 8:30 AM
Monday May 27 - 1 Class at 9AM

Conditioning:

4 Rounds For Time of: 
Run 400M
20 Dumbell Snatches 50/35
15 Box Jump Overs
10 Single Arm DB Thrusters (5 Each Side)


Strength:
Front Squat 
 7-7-5-5-5

Wednesday, May 22, 2019

May 22 2019

Class at 5PM and 6PM Today 

Conditioning:
5 Rounds for Time of:

50 Double Unders
15 Push Press 75/55
10 Toes to Bar 


Strength:

On The 2nd Minute for 14 Minutes Complete:

6 Lateral Burpees + 6 Strict Press  
(Start @ 50% of Max and climb each set by 10/5 LBS)

Holiday weekend Schedule:

Friday May 24 - 1 Class at 5PM
Sat May 25 - 1 Class at 8:30 AM
Monday May 27 - 1 Class at 9AM - 
 NO PM Classes (Workout Below - BE THERE)


Women will use 1.5X Bodyweight on Deadlift and 3/4 Bodyweight on Front Squats
Lowest Score = Highest Level of Fitness

Scale Down:
* Chin Over Bar Pullups in place of Chest To Bar
* Handstand Pushups Scaled to Barbell Z Press with 1/2 Bodyweight (1/3 Women)

Scale Up:
* Bar Muscle Ups For Chest To Bar
* Handstand Walk for Bear Crawl



Monday, May 20, 2019

May 20 2019



Class at 5PM and 6PM Today

Conditioning:

3 Rounds of:
 
30 Medball Situps
20 Calories Bike
10 Strict Pullups 

Then:
 Run 800M 
Then:

3 Rounds of 
30 Medball Cleans
20 Hand Release Pushups
10 Strict Pullups
 
Strength:
Bench Press
5-5-5-5-5

Friday, May 17, 2019

May 17 2019

Class at 5PM Today

Conditioning:
 As many Rounds as possible in 3, 6 and 9 Minutes of:

50 KB SDHP 53/35
40 Push Press 75/55
30 Wallballs
20 Burpees
10 Power Snatches 75/55

Rest 2 Minutes between AMRAPS - Restart round each time


Strength:

Barbell Row
7-7-7-7-7




Wednesday, May 15, 2019

May 15 2019

 Class at 5PM and 6PM Today 

Conditioning:

At 0,3,6,9,12 and 15 minutes perform AFAP:

16 Box Jump Overs
16 Overhead Dumbell Lunge (8 Per side) 50/35
8 Dumbell Push Press (4 Per Side) 50/35

Strength:

Deadlift 
4-4-4-4-4

Monday, May 13, 2019

May 13 2019



Class at 5PM and 6PM Today 

Conditioning:
 3 Rounds for time of:

24 KB Swings
16 Chest to Bar Pullups
8 Front Squats 155/105


Strength:

On The 2nd Minute for 14 Minutes Complete:

1 Squat clean + 4 Front Squats

Climb AFA

Friday, May 10, 2019

May 10 2019


Class at 5PM Today 

Conditioning:
5 Rounds for Time of:
27 KB Swings
18 Hand Release Pushups
9 Box Jump Overs
18 Dumbell Weighted Situps 25/15
27 Double Unders


Strength:

Bench Press
6-6-6-6-6

*Follow each set with a max set of unbroken strict Pullups

Wednesday, May 8, 2019

May 8 2019

Class at 5PM and 6PM Today 

Conditioning:
For Time Complete:

3 Rounds of:
Bike 15/12 Cals 
10 Deadlifts 135/95
5 Jerks 135/95 

Directly Into 

3 Rounds of:
15/12 Strict Pullups
10 Deadlifts 135/95
 5 Thrusters 135/95
Strength:

On The Minute for 12 Minutes complete:

2 Hang Power Cleans + 1 Jerk

Climb AFA

Monday, May 6, 2019

May 6 2019


Class at 5PM and 6PM Today 

Conditioning:

For Time:

Run 800M 
Then: 5 Rounds of:
15 WallBalls
15 Burpees
Then:
Run 800M 

Strength:

Back Squat 
3-3-3-3-3

*3 Second pause in bottom on first rep


Friday, May 3, 2019

May 3 2019



Class at 5PM Today 

Conditioning:
5 Rounds for Time of:

20 Pushups 
15 Box Jump Overs
10 Seated Z-Press 30/20

**If You're Strong Wear a Vest


Strength:

Bench Press
7-7-7-7-7

Wednesday, May 1, 2019

May 1 2019


Class at 5PM and 6PM

Conditioning:
 For Time:

2 Rounds of: 
 Run 800M 
30 Pullups

Directly into 

2 Rounds of:
Run 400M 
15 Power Cleans 115/75


Strength:

On the Minute for 12 minutes complete:

Odd Minutes: 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean
Even Minutes: 1 High Hang Squat Clean + 1 Hang Clean + 1 Squat Clean 

Use 65% Of 1 Rep Max Clean