Month: November 2016

Thursday, December 1st, 2016

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Conditioning As many reps as possible in 10 minutes of: 10 Ball Over Shoulder 20 Abmat Sit-ups Rest 5 minutes, then, as many reps as possible in 10 minutes of: 10 Slamballs 20 Dumbbell Lunge Steps

Tuesday, November 29th, 2016

STRENGTH & CONDITIONING CLASSES Warm-up Run 400m/Row 500m Active stretch/Mobility Strength Push Jerks Work up to 3 rep max Conditioning 4 rounds for time of: 12 Burpees 8 Push Jerks (155#/105#)  

Monday, November 28th, 2016

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Strength Power clean Work up to a 2 rep max Conditioning 4 rounds for time of: 5 Handstand Push-ups/10 Push-ups 7 Power Cleans (135#/95#) 9 Box Jumps (24″/20″) BURN CLASSES 4 rounds for time of: 400 meter run 20 Alternating dumbbell Snatch (45#/35#) …

Monday, November 28th, 2016 Read More »

Wednesday, November 23rd, 2016

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Conditioning “Triple 3”, for time complete: 1,000 meter row 100 Double Unders/300 Singels 1 mile run BURN CLASSES 7 rounds for time of: 200 meter run 15 Box Jumps (24″/20″) 15 Dumbbell Push Press (35#/25#)  

Tuesday, November 22nd, 2016

STRENGTH & CONDITIONING CLASSES Warm-up Run 400m/Row 500m Active stretch/Mobility Strength Front Squats 3 @ 50%; 3 @ 60%; 3 @ 70%; 3 @ 80%; max reps @ 85% Conditioning For time: 20 Front Squats (135#/95#) 30 Wallball sit-ups (20#/24#) 40 Kettlebell Swings (53#/35#) 50 Wallballs (20#/14#)  

Monday, November 21st, 2016

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Conditioning As many reps as possible in 20 minutes of: 400 meter run 16 alternating dumbbell snatches (50#/35#) 10 Pull-ups BURN CLASSES      

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Thursday, November 17th, 2016

STRENGTH & CONDITIONING CLASSES Warm Up 400m run Active stretching & mobility Conditioning 4 rounds of: 1,000 meter row 200 meter farmer’s carry *record the row times only

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