Monday 12-1-14

10-9-8-7-6-5-4-3-2-1
Push Jerk (205#/105#)
2-4-6-8-10-12-14-16-18-20
Box Jump (24"/20")

Saturday 11-29-14

Modified Thanksgiving week schedule!!!!!!!
Saturday 11-29-14 9AM Class Only *** No Open Gym****

run 5k

Friday 11-28-14

Modified Thanksgiving week schedule!!!!!!!
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****


5 Rounds
10 Unbroken DL (275#/185#)
50 DU's (2:1 singles)

Thursday 11-27-14

Modified Thanksgiving week schedule!!!!!!!
Thursday 11-27-14 (Thanksgiving Day) 9AM Class ONLY
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****

"Barbara"

5 Rounds

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

Rest 3 min

Wednesday 11-26-14

Modified Thanksgiving week schedule!!!!!!!
Wednesday 11-26-14 5:30am - 8:30am & noon only
Thursday 11-27-14 (Thanksgiving Day) 9AM Class ONLY
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****


FOR TIME:

100 Shoulder to Over Head (75#/55#)

Run 1 Mile (5 laps)

Tuesday 11-25-14

Modified Thanksgiving week schedule!!!!!!!
Thursday 11-27-14 (Thanksgiving Day) 9AM Class ONLY
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****

9-7-5
Unbroken Squat Clean (135#/95#)
Bar MU

Monday 11-24-14

Modified Thanksgiving week schedule!!!!!!!
Thursday 11-27-14 (Thanksgiving Day) 9AM Class ONLY
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****

Team of 2
4 - 200 m sprints (tag partner, 2 each)
50 alternating push press (95#/65#)
* pause at top of push press.
60 alternating box jumps (24"/20")
70 alternating DL (95#/65#)
* pause at top of Dl
80 alternating push ups
* pause at top of push ups
90 alternating jumping pull ups
100 alternating lunges

Saturday 11-22-14

"FRAN"
21-15-9
Thruster (95#/65#)
Pull up

Friday 11-21-14

For Time:

10 Power Snatches (135#/95#)

10 HSPU's

10 Air Squats 

9 Power snatches

9 HSPU's 

9 Air Squats 

8 Power Snatches

8 HSPU's

8 Air Squats 

Continue on this path until you reach... 

1 power snatch 

1 HSPU's

1 Air Squats 

Thursday 11-20-14

4 rounds

12 CTB Pull ups

6 unbroken squat cleans (155/105)

*perform 5 burpees over the bar immediately if 6 squat cleans are not done unbroken 

Wednesday 11-19-14

"Annie"

50-40-30-20-10

Double unders

sit ups

then...

Establish a 3rm DL

Tuesday 11-18-14

In Teams of 2 

AMRAP 12 MIN

20 KBS (53#/35#)

20 Burpees

*one athlete does 20 kbs, then passes the kb off to athlete #2.  While they perform 20 KBS athlete 1 rests.  After athlete #2 finishes his 20 KBS, athlete 1 will do 20 burpees etc.  Score is total # of rounds

Monday 11-17-14

10-1
Power Clean (135#/95#)
1-10
Push Jerk (135#/95#)

Saturday 11-15-14

10 Rounds

10 Hang Power Snatches (75#/55#)

100 M Sprint

10 OH Squats (75#/55#)

Friday 11-14-14

15-12-9-6-3

Unbroken DL (185/125)

toes 2 bar

Thursday 11-13-14

5 Rounds
10 Push Press (95#/65#)
12 FS (95#/65#)

Wednesday 11-12-14

"CINDY"

AMRAP 20 min

5 Pull ups

10 Push ups

15 Air Squats

Tuesday 11-11-14

Happy Veterans Day to all those who have served, continue to serve, and have given the ultimate sacrifice for our amazing country.  God bless our troops!

WARNING!!!!!! EXPLICIT CONTENT!!!!!!! WARNING

"BLAKE"

4 Rounds

100' OH Walking Lunge (45# plate/25# plate)

30 Box jumps (24"/20")

20 WB (20/14")

10 HSPU's

Monday 11-10-14

Establish a 5RM Back squat

Then...

AMRAP 5 min
10 Hang power clean (95#/65#)
5 Burpee over the bar

Thursday 11-13-14

Saturday 11-8-14

15 Min to establish a 1RM Snatch

Then...

AMRAP 8 MIN
60 Double unders
10 OHS @ 50% of your 1RM Snatch established from above 

Friday 11-7-14

3 Rounds

10 KB Swings (70#/53#)

10 box jumps (24"/20")

rest 1 min 

3 rounds 

10 Pull ups

10 Box jumps 

rest 1 min

3 rounds

10 Burpees 

10 Box Jumps 

Thursday 11-6-14

With a continuously running clock Complete 5 Thrusters every min

From 0:00 -5:00 use 75#/35#

From 5:00-10:00 use 95#/55#

From 10:00 - 15:00 use 115#/75#

Continue adding 20# every 5 min for as long as you are able

Wednesday 11-5-14

10 Min to find a 1RM Box Jump

Then...

AMRAP 5 MIN

10 DL (225#/135#)

5 Burpees over the bar 

rest 1 min 

AMRAP 3 MIN

10 Power Cleans (135#/95#)

5 Burpees over the bar 

Rest 1 Min

AMRAP 2 Min

10 Snatches (95#/65#)

5 Burpees over the bar 

Tuesday 11-4-14

5 Rounds
200 Meter Sprint
10 Hang Squat Cleans (135#/95#)
5 push jerks
1 Rope Climb

Monday 11-3-14

For time
50 wallballs in sets of 5 or 10 unbroken (20#/14#)
40 double unders
30 push ups can only rest in plank or butt up position
20 CTB pull ups in sets of 5 or 10 unbroken
10 alternating pistols
20 CTB pull ups in sets of 5 or 10 unbroken
30 push ups resting only in plank position
40 double unders
50 wall balls in sets of 5 or 10 unbroken (20#/14#)

* anytime you break on any movement that must be done in sets or come to your knees in the push up, perform 10 airsquats immediately then continue where you left off.