Saturday 1/10/16

** 9:30 class ONLY tomorrow

Teams of 2:

6 rounds for time:

24 air squats

24 sit up

24 walking lunge steps

run 200m

Split work evenly. Each person will complete all work in each round. One person working at a time!

Friday 1/29/16

Warm up:

1000m partner row

Strength

Push Press

4-4-4-4

add weight each set

Conditioning:

AMRAP 10:00

5 Power snatch 135/95

10 hand release push up

15 kb swing 53/35

*Scale weight as needed

Thursday 1/28/16

Warm up:

10 good mornings with bar

10 deadlifts with bar

10 bird dogs (5/5)

Strength:

Deadlift

10-8-6-4-2

add weight each set

Conditioning:

For Time (15 Minute Cap)

30 wall ball 20/14

30 Power clean 95/65

30 wall ball

20 Power clean 135/95

30 wall ball

10 Power clean 185/135

** Scale weights as needed

Wednesday 1/27/16

Warm up:

Shoulder Mobility

Strength:

10;00 to find 2 rep max Press

Conditioning:

AMRAP 6:00

1 muscle up (sub 5 pull up)

5 Push jerk 135/95

*Rest 2:00

AMRAP 6:00

5 HSPU

5 T2B

Tuesday 1/26/16

Warm up:

3 rounds

3 strict pull ups

5 kb swings

6 kipping pullups

5 kb swings

OTM 20:00

even: 1 power snatch + 2 hang snatch

odd: 5-10 slsu

Conditioning:

500m row

rest 1:00

400m row

rest :45

300m row

rest :30

200m row

rest :15

100m row

Monday1/25/16

Warm up:

3 rounds

10 wall ball

20 double unders

Strength:

Back Squat

4x6 70-75%

Conditioning:

For Time:

400m run/row

30 deadlifts 185/135

30 box jumps 24"/20"

30 burpee

400 m run/row

Sunday 1/24/16

No Open gym tomorrow

Olympic lifting will begin at 6pm.

Friday 122/16

REMINDER!!

5:45 am and & am classes today ONLY!

Warm UP:

Mobility 10:00

Strength:

10:00 to find :

3 rep thruster max

Conditioning

AMRAP 12;00

3,6,9,12, etc...

calorie row

ohs 95/65

Thursday 1/21/16
** Reminder.. Due to a Kettlebell Certification at the gym, classes will be changed.
Fri 1/22/16 5:45 and 7 am classes only ** No 8;30 or Open gym
Sat 1/23/16 7:00 am class ** No 9:30 class
Sun 1/24/16 Closed *** This COULD change. Im working on it, and will let you know. So sorry for the inconvenience!!!!

Warm up:
CF warm up

Strength:
OTM Add weight after each set of movements
Min 0-4 : 2 Press
Min. 5-9: 3 Push Press
Min. 10-14: 4 Power jerk

Conditioning:
4 rounds for time:
200m run
30 kb swing 53/35

Wednesday 1/20/16

Warm up:

3 rounds

10 kb swings

10 goblet squat

5 kb snatch each arm

Skill work:

HS work

Conditioning:

AMRAP 20:00

10 Power Snatch 95/65

20 wall ball

30 slsu

40 double under

Tuesday 1/19/16

Strength

Deadlift

5x5

add weight each set

Conditioning: 10:00 Cap

10-1 box jump

1-10 pull up

10 box jump +1 pull up, 9 box jump+2 pull up etc..

Rest 2:00

3 rounds 

10 toe to bar

8 pistol (4 each leg)

Monday 1/18/16

Strength
5 complexes of:
5 push press
5 front squat
5 thruster
-rest 2:00-3:00 between sets
-choose weight 
-complete all 3 movements (15 reps) without dropping the bar
-add weight each set

Metcon
7:00 AMRAP
burpees to target

Saturday 1/16/16

In teams of 2:

" Hansen"

5 rounds for time:

30 kb swings 53/35

30 burpees

30 slsu

*split reps

Cool down:

Coaches choice

Friday 1/15/16

Warm up:

3x

:30 hs hold 

10 kb thruster

5-10 kip swings

10 russian kb swings

100m run

Conditioning:

For time..

30 pull up

20 power clean 135/95

10 hspu

20 power clean

30 pull up

**Scale weights and movements as needed**

Thursday 1/14/16

10:00 Skill

Rope Climbs

OTM 7:00

1 power snatch + 2 ohs

Conditioning;

2 Rounds for Time:

– 30 Cal Row + 1 Min Rest

– 20 Hang Power Snatch @ 95/65 + 2 Min Rest

Wednesday 1/13/16
"Filthy Fifty"
For time 40:00 time cap

50 box jumps 24/20
50 jumping pullups
50 kb seings 53/35
50 walking lunge steps
50 kte
50 push press 45/35
50 superman
50 burpee
50 double under

Tuesday 1/12/16

Strength:

OTM 7:00

3 Power Cleans @ 70-75%

Conditioning:

AMRAP 6 min:

200m run

10 sit up

Rest 1:00

AMRAP 3:00

100m run

10 push ups

Rest 1:00

1 min max burpee

Reminder***

5:45 am class tomorrow replacing our 6 am class!!!

Strength:

Back Squat

2x4 @75%

2x3 @80%

1x2 @85%

1x1@ 90%

Conditioning:

5 Rounds for Time:

– 50 Double-Unders

– 30 OH Plate Lunge (15 each leg) 45m/25w

– 10 T2B

Saturday 12/9/16

In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

– Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

Rest 3 minutes

In teams of 2, alternate every 10 reps in order to complete as
Many reps as possible in 5 minutes of:
Pull ups

*scale weight as needed
**sub ring rows or banded pull ups

Friday 1/8/16

Warm up:

Every minute, on the minute, for 8 minutes:

Even – 8-10 Supine Ring Rows

Odd –:45 Plank Hold

Conditioning:

For Time:

21-15-9

hang power clean 95/65

thruster

Cool down:

Tabata

slsu

Wednesday 1/6/16

Strength:

Press

3-3-3-3-3

same weight across

Conditioning:

“Snatch Chief”

AMRAP in 3

3 Power Snatch (135 / 95)

6 Pushups

9 Air Squats

– rest 1 min and repeat for 5 total rounds

*Scale weight as needed

Tuesday 1/5/16

Warm up:

3x

5 hspu or wall walk

10 good morning with bar

10 superman

10 kip swings

Conditioning:

Interval 4x

200m run

5 deadlift 225/155

10 pull-up

15 box jumps

20 kb swing 53/35

Rest 1:1

Monday 1/4/16

Strength

Front Squat

OTM 7:00

3 reps 70%

Conditioning:

5 s2oh 135/95

10 Power clean

15 lateral burpees

500m row

15 lateral burpee

10 Power clean

5 s2oh

Saturday 1/2/16

Teams of 2 – AMRAP in 20

60 Calorie Row, 60 Kettlebell Swings (53/35)

50 Calorie Row, 50 Box Jumps (24/20)

40 Calorie Row, 40 Burpees

30 Calorie Row, 30 Wallballs (30/20)

20 Calorie Row, 200 Meter Run

– partners split up work as desired

– both partners run 200m together