December 30 2019

 Class at 5PM and 6PM Today 
 1 Class at 9AM Wednesday- NO PM CLASSES

Conditioning:

Tabata sets of:  

(20 secs on/10 secs off for 8 Rounds)

Bike

Push Press 75/55

Sumo Deadlift High Pull

Box Jump

*Rest 1 Minute in between movemenets 

Score is total reps

Strength:

Front Squat 

7-7-7-7-7

December 27 2019

Class at 5PM Today 

Conditioning:

Teams of 2 Complete 4 Rounds for time of:

50/40 Cals Bike

40 Toes To Bar

30 Power Cleans

20 Push Presses

Rd 1 - 95/65

Rd 2 - 115/75

Rd 3- 135/95

Rd 4 - 155/105

Strength:

Push Press

6-6-6-6

 

 

December 23 2019

NO CLASS WEDNESDAY 12/25

Class at 5PM and 6PM Today 

Conditioning:

4 Rounds for Time of: 

2 Squat Cleans 155/105
15 Pushups
99 Double Unders
12 Situps
23 Deadlifts 155/105
13 Box Jumps 

Strength:

On The Minute for 8 Minutes Complete

3 Squat Cleans

*Climb to a Max AFA

December 20 2019

Class at 5PM Today

Conditioning:

Teams of 2 Alternate 3 minute cycles from barbell and bike

As Many Rounds as possible in 3 Minutes of:
9 Lateral Burpees
9 Power Cleans 95/65
3 Minute Bike
As Many Rounds as Possible in 3 Minutes of
7 Lateral Burpees
7 Hang Squat Cleans 115/75
3 Minute Bike
As Many Rounds as Possible in 3 Minutes of:
5 Lateral Burpees
5 Power Cleans 135/95
 3 Minute Bike
As Many Rounds as Possible in 3 Minutes of:
3 Lateral Burpees
3 Power Cleans + 3 Hang Squat Cleans 135/95

3 Minute Bike 

*Score is team total calories

Strength:

Weighted Pullups 

3-3-3-3-3-3

 

December 18 2019

Class at 5PM and 6PM Today 

Conditioning:

As many Rounds as Possible in 20 Minutes of:

50 Wallballs (20/14)
40 KB SDHP
30 Box Jumps
20 Dumbbell Snatches 50/35

Strength: 

Deadlift

7-7-5-5-5

December 16 2019

Class at 5PM and 6PM 

Conditioning:

As Many Rounds as Possible in 15 Minutes Of:

35 Double Unders

16 Single Arm Overhead Lunges 50/35

35 Double Unders

16 Toes to Bar 

35 Double Unders

32 Dumbell Deadlifts 50/35

Strength:

Back Squat

7-7-5-5-5

December 13 2019

Class at 5PM Today 

Conditioning:

5 Rounds for Time of:

15/10 Cals Bike

10 Burpees 

Rest 7 Minutes and Then:

5 Rounds for Time of:

10/7 Cals Bike

7 Burpees

*7 Minute Time Cap on each 

 

Strength:

Pausing Barbell Row

10-10-10-10

December 11 2019

Class at 5PM and 6PM Today

Conditioning:

3 Rounds for Time of: 

25 Power Snatch 75/55

25 Situps 

25 Hand Release Pushups

Strength:

Push Press

6-6-6-6-6

December 9 2019

 Class at 5PM and 6PM Today 

Conditioning:

4 Rounds for Time of:

25 Deadlifts 95/65

12 Front Squats 95/65

12 Push Press 95/65

6 Strict Pullups 

Strength: 

 On The 2nd Minute for 14 Minutes Complete: 

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean 

Climb AFA

December 6 2019

 Class at 5PM Today 

Conditioning:

Teams Of 2 Complete 5 Rounds for Time of: 

Bike 30/20 Cals (Split as Desired)

20 Synchronized Airsquats 

10 Partner Deadlifts 315/225

20 Synchronized Pushups

Strength:

Front Squat

4-4-4-4-4

December 4 2019

Class at 5PM and 6PM Today

Conditioning:

50-40-30-20-10 Reps For Time of: 

Wallballs

KB Swings 72/53

Strength:

Strict Press

7-7-7-7-7

December 2 2019

Class at 5PM and 6PM Today

Conditioning:

As Many Rounds as Possible in 4 minutes
5 Hang Squat Snatch (135/95 lb)
10 Bar-Facing Burpees

Rest 1 minute

As Many Rounds as Possible in 4 minutes
5 Hang Power Cleans (135/95 lb)
10 Pull-Ups

Rest 1 minute and repeat

Strength:

On The 2nd Minute for 14 Minutes Complete:

1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Overhead squat