December 15 2017

Class at 5PM Today

Conditioning:

Teams of 2 Complete 3 Rounds for Time of: 

100 Double Unders

50 Hang Power Cleans 115/75

100 Airsquats 

*Split work as desired

Strength:

Barbell Row

7-7-3-3-3 

*Max Unbroken toes to bar between sets

December 13 2017

Class at 5PM and 6PM Today

Conditioning:

4 Rounds for Time of:

 

15 Thrusters 75/55

15 Pullups

30 Sumo Deadlift High Pulls 75/55

Strength:

Front Squat

3-3-3-3-3

December 11 2017

Class at 5PM and 6PM Today

Conditioning:

For Time:

 

10 DB Snatches 50/35

15 Burpee Box Jump Overs

20 DB Snatches 50/35

15 Burpee Box Jump Overs

30 DB Snatches 50/35

15 Burpee Box Jump Overs

40 DB Snatches 50/35

15 Burpee Box Jump Overs

50 DB Snatches 50/35

15 Burpee Box Jump Overs

 

Strength:

5 Climbing Sets of:

3 Strict Press + 2 Push Press + 1 Push Jerk 

December 8 2017

Class at 5PM Today 

Conditioning:

Teams of 2 Complete

10 Rounds (5 each) For Time of:

10/8 Calories Bike

10 Hang Power Clean and Jerks 135/95

*Complete full Round AFAP and switch

Strength:

Deadlift 

7-7-7-7-7

December 6 2017

 Class at 5PM and 6PM Today

Conditioning:

Every minute on the minute for 20 Minutes perform:

7 Wallballs

7 Burpees

Strength:

Back squat

7-7-7-7-7

December 4 2017

Class at 5PM and 6PM Today 

Conditioining:

As Many Rounds as Possible in 15 Minutes of:

10 DB Front Squats

DB Farmers carry 60 FT

15 Pushups on Dumbbells

DB Overhead Carry 60FT

 

*50/35

Strength:

Strict Press

7-7-7-7-7

 

December 1 2017

Class at 5PM Today

Conditioning:

As Many Rounds as Possible in 4 minutes

5 Hang Squat Snatch (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

As Many Rounds as Possible in 4 minutes

10 Power Cleans (135/95 lb)
20 Pull-Ups
 
Rest 2 minutes 

As Many Rounds as Possible in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lbs)

Strength: 

On The 2nd Minute for 14 Minutes Complete:

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