October 31 2016

Only 1 Class today at 4PM

Team workout…..Be There

October 28 2016

 

Class at 5PM Today 

Conditioning:

3 Rounds for Time of:
 
30 Wallballs
20 Toes to Bar
10 Front Squats (HAF)

Strength:

Barbell Row

10-10-10-10

Work on Handstands between Sets

 

Reminder: 

 

1 Class at 4PM Monday October 31st  

No 5PM or 6PM Classes

October 26 2016

 

Class at 5PM and 6PM Today

Conditioning:

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Jerks

*Rest equal time between rounds 

*155/105 - Scale as needed

Goal should be to make the hang cleans and jerks very challenging

Strength:

Bench Press

10-10-10-10

*Work on Kipping (hollow/arch) between sets

 

Reminder:

 

Only 1 class at 4PM on Monday October 31st (yes, 4pm)

No 5PM and 6PM Class 

October 24 2016

 Class at 5PM and 6PM

Strength:

Back Squat

10-10-10-10

Work on double unders between sets

Conditioning:

As Many Rounds as Possible in 15 Minutes of:

8 Left Arm DB Thrusters (AHAP)

8 Right Arm DB Thrusters (AHAP)

16 Situps

32 Double Unders 

Announcement:

Monday October 31st will only be 1 class at 4PM - Team Workout - No 5PM or 6PM Classes

Be There

October 21 2016

Class at 5PM Today 

Conditioning:

Complete as many reps as possible of each movement

Work for 40 seconds and rest for 20 secs for 4 rounds

Bike (cals)

Pushups

Box Jumps

Pullups

Do not rotate to next movement until all 4 rounds are complete

Score is total reps

Strength:

5 Climbing sets of:

2 Strict press + 3 Push Press + 4 Jerks 

*From The floor

October 19 2016

  Class at 5PM and 6PM Today

Strength and Conditioning:

5 Rounds of:

1 Minute As many reps as possible

Back Squats (@ Bodyweight/3/4Bodyweight)

1 Minute Rest 

1 Minute as many reps as possible

Burpees

1 Minute Rest 

No Racks Allowed

Exactly 3 Minutes after the final set of burpees you have exactly 8 minutes to establish a 5 rep max Deadlift

*Touch and go Only

October 17 2016

 Class at 5PM and 6PM Today 

Conditioning:

For Time:

Run 800M 

100 Double Unders

75 Wallballs

50 Power Snatches 75/55

25 Toes to bar

20 Min Cap 

Strength:

Bench Press

10-9-8-7