November 29 2019

Class at 5pm today

Conditioning:

For Time:
11 Pull-ups
22 Kb Lunges
44 Double Unders
88 Flutterkicks
176 Air Squats

Do the Pull-Ups, then do the Lunges and Pull-Ups, then do the Double Unders, Lunges, and Pull-Ups, etc. Continue this way until the final round of Air Squats, Flutterkicks, Double-Unders, Lunges and Pull-Ups.

Strength:

Deadlift
5-5-5-5-5

November 27 2019

Class at 5PM Today 

NO 6PM CLASS

Conditioning:

On The Minute for 30 Minutes Complete:

Min 1 - 15/12 Calories Bike

Min 2 - 20 Alternating DB Box Step Ups 50/35

Min 3 - 15 Double KB Thrusters 35/25

Min 4 - 18 Burpees

Min 5 - 8/5 D-Ball Cleans

Min 6 - 5 Pullups, 10 Pushups, 15 Airsquats

Strength: 

Back Squat

5-5-5-5-5

November 25 2019

 

Class at 5PM and 6PM Today

 Holiday Week Schedule: 

Wednesday Nov. 27 - 1 Class at 5PM ONLY - NO 6 PM Class
Friday Nov. 29 - 1 Class at 5PM
Saturday Nov. 30 - 1 Class at 8:30AM

Conditioning:

3 Minutes as Many Reps as Possible of:

3 Power Cleans 135/95

6 Pushups

9 Airsquats

Repeat for 5 Total Cyles - Rest 1 Minute between AMRAPS

Strength:

Bench Press

5-5-5-5-5

November 22 2019

Class at 5PM Today 

Conditioning:

5 Rounds for Time Of:

50 Double Unders

12 Deadlifts (Bodyweight)

16 Alternating Med Ball Lunges

18 Medball Situps

Strength:

Barbell Row 

7-7-5-5-5

 Holiday Week Schedule: 

Wednesday Nov. 27 - 1 Class at 5PM ONLY - NO 6 PM Class
Friday Nov. 29 - 1 Class at 5PM
Saturday Nov. 30 - 1 Class at 8:30AM

November 20 2019

Holiday Week Schedule: 

Wednesday Nov. 27 - 1 Class at 5PM ONLY - NO 6 PM Class
Friday Nov. 29 - 1 Class at 5PM
Saturday Nov. 30 - 1 Class at 8:30AM

Class at 5PM and 6PM Today

Conditioning:

4 Rounds for Time of: 

15 Pullups

20 KB Swings

15 Pushups 

20 KB Swings

Strength:

5 Climbing Sets of:

1 Strict Press + 2 Push Press + 3 Push Jerk

November 18 2019

Class at 5PM and 6PM Today

Conditioning:

5 Rounds for time of:

30 Wallballs

30 Box Jumps

Strength:

Front Squat

3-3-3-3-3

November 15 2019

Class at 5PM Today

Conditioning:

Teams of 2 Complete 

As Many Rounds as possible in 16 Minutes of:

32 Double KB Deadlifts

32 V-Ups

16 Double KB Push Press

16 Knees to Elbows 

**Split work as desired

Strength:

Deadlift 

10-9-8-7

November 13 2019

We were not designed to sit in chairs and certainly not to slouch, lean and curl up the way we do.  The increase in humans complaining of back pain, tight shoulders and slouched postures wasn't even a thing until the chair was invented.  Believe it or not a much more natural resting position for humans is in the bottom of the squat that's why you'll see indigenous and traditional cultures eating, working and resting in it, that's also why we do it as and see babies naturally comfortable in it all the time, at least until we're forced into a chair and eventually curl up, seize up and lose range of motion.  So get up, sit up, walk around, stretch and SQUAT.  You'll be a better human for it. 

Class at 5PM and 6PM Today 

Conditioning:

As many Rounds as Possible in 5 Minutes of:

5 Pushup 

10 DB Snatches

15 Double Unders

Rest 2 Minutes

 As many Rounds as Possible in 5 Minutes of:

5 Toes To Bar

10 DB Thruster (5 Left, 5 Right)

15/12 Calories Bike

Rest 2 Minutes

As many Rounds as Possible in 5 Minutes of:

5 DB Man Makers

10 Burpees

15 Reverse Goblet Lunges  (1 DB)

*40/25

Strength:

Barbell Row 

7-7-5-5-5

November 11 2019

Class at 5PM and 6PM Today 

Conditioning:

5 Rounds for time of: 

20 Sumo Deadlift High Pull 95/65

10 Thruster 95/65

5 Bar Facing Burpees

*12 Minute Cap

Strength:

15 Minutes to:

Establish a 5 Rep Max Thruster 

*From The rack

November 8 2019

Class at 5PM Today

Conditioning:

4 Rounds for Time of:  

30 Airsquats

15 Power Cleans 135/95

Run 400M 

Strength:

On the 2nd Minute for 14 Minutes Complete:

 

3 Deadlift + 3 Hang Power Cleans 

*Start at 65% 1RM Power Clean and Climb AFA

November 6 2019

Congrats to Chrissy on her first strict pullup, she set this goal, made a plan, stuck to it and all the hard work has paid off.......As usual..  Now on to multiples...

What goals are you setting for yourself?  What are you working towards?  Complacency or the feeling that you are done gaining new skills, achieving new things or progressing in some way is where so many people live once they reach a certain age, status or stage in life.  Don't be one of those people, imagine how many things you wouldn't have or be if you had drawn that imaginary line in your head sooner or at any other point along the way.  Instead of drawing lines and seeking destinations, look to continue progressing for as long as you're alive.  Every goal you conquer shouldn't be seen as an arrival and chance to settle in but instead a checkpoint and just another step along the way.

 

Class at 5PM and 6PM Today 

Conditioning:

 As many Rounds as Possible in 16 Minutes of:

9 Situps

8 Pushups

7 Dumbell Push Press 50/35

6 Strict Pullups

5 Burpees Over The Dumbells

Strength: 

Bench Press

7-7-7-7-7

November 4 2019

Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 12 Minutes Of: 

 

50 Double Unders

20 Wallballs

15 Power Snatches 75/55 

5 Overhead Squats

 

Strength:

Front Squat 

4-4-4-4-4

November 1 2019

Class 5PM - 5:45PM Today 

Strength and Conditioning:

For Time: 

50/35 Cal Bike

30 Toes To Bar

45 Deadlifts 275/185

30 Toes To Bar

50/35 Cal Bike