Month: June 2015

Wednesday, July 1st, 2015

STRENGTH & CONDITIONING CLASSES Strength Bench Press 5 sets of 5 reps @60-75% 1RM Conditioning For time: 1,000 meter row then, 5 rds of: 10 burpees 25 double unders/75 singles BURN CLASSES As many reps as possible in 25 minutes of: 40 weighted lunge steps (35#/25#) 30 dumbbell row (35#/25#) 20 weighted squats (35#/25#) 10 …

Wednesday, July 1st, 2015 Read More »

Tuesday, June 30th, 2015

STRENGTH & CONDITIONING Strength Front squat 5 sets of 3 reps at 70-85% Conditioning 10 min AMRAP Ladder Front Squat (155/105) Toe to Bar 1-1, 2-2, 3-3, 4-4, etc. BURN CLASSES 3 Rounds 50 Lateral Hops 40 Slam balls 35/25 30 Sit up 20 Thruster 35/25 10 Ball over shoulder 100/70  

Monday, June 29th, 2015

STRENGTH & CONDITIONING CLASSES Conditioning Baby Emmeline WOD BURN CLASSES 20 minute EMOM of: Even minutes:  2 Turkish Get-Ups Odd minutes:  30 seconds max KB swings    

Friday, June 26th, 2015

STRENGTH & CONDITIONING CLASSES Strength/Skill Work Skill Day- Rope Climbs Conditioning Choose your own adventure WOD Rep Scheme:  21-15-9 Pick One of: Pull Ups, Burpees, Ring Dips Pick One of: Thrusters (95/65), Power Cleans (135/95) or, Deadlifts (225/155) BURN CLASSES For time: 55 Kettlebell Swings (55#/35#) 55 Jumping Lunges 55 Alternating Dumbbell Snatches (35#/25#) 55 …

Friday, June 26th, 2015 Read More »

Wednesday, June 24th, 2015

STRENGTH & CONDITIONING CLASSES Strength Back Squat 5 sets of 3 reps at 70-85% Conditioning 4 rounds 200m run 12 back squats (135/95) BURN CLASSES “Tumilson” 8 rounds for time of: 200 meter run 11 Dumbbell Burpee Deadlifts “U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, …

Wednesday, June 24th, 2015 Read More »

Tuesday, June 23rd, 2015

STRENGTH & CONDITIONING CLASSES Conditioning EMOM for 18 min minute 1: 10 box jumps minute 2: 15 kb swings Minute 3: 20 kb lunges (6 rounds total) BURN CLASSES Two 10 minute AMRAP 1) 5 Push up 10 Bicycle 20 Lateral Hop 2) Alley Farmers Carry 20 2KB Front Squat  

Monday, June 22nd, 2015

STRENGTH & CONDITIONING Strength Snatch Complex 1 Power Snatch + 1 Hang Snatch Technique! Conditioning Isabel 30 snatches for time (135/95) BURN CLASSES 6 Rounds 10 DB Thruster 35/25 10 plate sit up 35/25 10 Slams 35/25 10 Burpee to a plate  

Friday, June 19th, 2015

STRENGTH & CONDITIONING Conditioning Row Day Pairs Minutes 0-7 Row for meters (switch every 500) Minutes 7-10 max MU or PU Minutes 10-17 row for meters Minutes 17-20 Max DU Minutes 20-27 row for meters Minutes 27-10 max T2B   BURN 100 air squats 80 kb swings 60 box jumps 40 burpees 20 double db …

Friday, June 19th, 2015 Read More »

Scroll to Top