OUR WORKOUTS

OUR WORKOUTS

Wednesday, April 22, 2015

STRENGTH & CONDITIONING CLASSES Conditioning 5 rounds With a 4 minute running clock: 500m row In remaining time max double unders (or singles) 1 minute rest between rounds *Score is total number of double unders/singles

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Tuesday, April 21, 2015

STRENGTH & CONDITIONING Strength/Skill Dips, 4 sets, 5 reps increase difficulty/weight Conditioning 3 rounds for time of: 200m run 21 kb swings (55#/35#) 10 dips BURN CLASSES As many reps as possible in 25 minutes

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Monday, April 20, 2015

*STRENGTH & CONDITIONING Strength Deadlift 5 rep day 5x @ 45%; 5x @ 50%; 5x @ 60% 5x @ 70%; 5+ @ 80% Conditioning Alt EMOM for 12 min of: 3 Deadlifts 30 sec mountain

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Friday, April 17, 2015

STRENGTH & CONDITIONING Strength Push Jerk 3 rep max Conditioning 12-9-6 reps for time of: Clean and push jerk (155/115) Burpee BURN CLASSES 8 rounds for time of: 200 meter run 20 Goblet Squats 10

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Thursday, April 16, 2015

STRENGTH & CONDITIONING CLASSES Strength Back Squat 5 rep day 5x @ 45%; 5x @ 50%; 5x @ 60% 5x @ 70%; 5+ @ 80% Conditioning 3 rds 7 Front Squat (135#/95#) 14 Box Jumps (24″/20″)

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Wednesday, April 15, 2015

STRENGTH & CONDITIONING CLASSES Straight leg deadlift 5 x 5 not for max! ————————— 5 rft 8 dumbbell thrusters (40/30) 12 db lunges 200m run BURN CLASSES Two 10 minute AMRAP’s, ascending reps (1, 2,

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Tuesday, April 14, 2015

STRENGTH & CONDITIONING CLASSES Pull up 4 sets, 5 reps increase difficulty/weight 10 min AMRAP Modified Strict Cindy 3 strict pu, 6 pushup, 12 air squats BURN CLASSES 4 rounds for time of: 400 meter

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Monday, April 13, 2015

STRENGTH & CONDITIONING CLASSES Power Clean 5 rep max 7 rds 5 power cleans 20 double unders BURN CLASSES For time: 55 Kettlebell Swings 55 Overhead Lunges 55 Dumbbell Push Press 55 Alternating Dumbbell Snatch

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Friday, April 10, 2015

Front Squat 5 rep day 5x @ 45%; 5x @ 50%; 5x @ 60% 5x @ 70%; 5+ @ 80% 9 min AMRAP 3 T2B, 3 FS (115#/75#) 6 T2b, 3 FS (115#/75#) 9 T2B,

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