September 18 2017

Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 5 Minutes

10 DB Cleans 50/35

7 Burpees

4 DB Thrusters 50/35

Rest 1 Minute then repeat for 3 total cycles

 Strength:

Thruster
3-3-3-3-3

 From a rack or the floor

September 15 2017

Class at 5PM Today 

Conditioning:

3 Rounds for Time of:

32 Front Rack Lunges 75/55

24 Situps

16 KB Swings

8 Strict Pullups

Strength: 

5 Climbing Sets of:

3 Strict Press + 3 Push Press

Use A Rack

Septemebr 13 2017

Class at 5PM and 6PM Today

Conditioning:

With a running clock:

5 Minutes to complete:

Run 400M 

Max Wallballs

Then 5 Minutes of:

7 Deadlifts 155/105

7 Box Jumps

Then 5 Minutes of:

Bike Calories

Then 5 Minutes of:

7 Toes to Bar

7 Pushups

Strength:

Deadlift

10-4-4-4-4

 

 

September 11 2017

From my 7 year olds homework to you...

Class at 5PM and 6PM Today

Conditioning:

9 Rounds for Time of:

11 Burpee Pullups

1 Clean and Jerk 185/135

Strength:

On The 2nd minute for 14 Minutes complete:

1 Clean Pull + 1 Hang Clean + 1 Jerk

September 8 2017

Class at 5PM Today 

Conditioning:

*^%&$^? &(^&%(   *%

 

%# ^($$#&*()

Strength: 

Back Squat

7-7-7-7-7

 

September 6 2017

Class at 5PM and 6PM Today 

Conditioning:

5 Rounds for Time of:

Run 400M 

15 Overhead Squats 95/65

Strength/Skill:

On The 2nd Minute for 14 Minutes Complete:

1 Power Snatch + 3 Overhead Squats

*For Load

September 1 2017

 Class at 5PM Today 
Class at 8:30AM Saturday
1 Class at 9:00AM Monday- NO PM Classes

Conditioning:

For Time: 

25 Calories Bike

50 Box Jumps 30/24
50 Kettlebell Swings
50 Knees-to-Elbows
50 Wallballs

50 Burpees

Strength: 

15 Minutes to Establish a 50 Ft. Heavy Farmers Carry

Notice:

Update Credit Card Info by paying invoices sent out online or with me at the club....Don't make it weird, keep that stuff up to date...