NEWS

Programming

Programming

In this week's Weightliftig Class: Snatch

In this week's Gymnastics Class: Bar Work

In this week's Mobility Class: Lower Body Maintenance

 

Monday 20180625

Strength:

Find a heavy set of 3 Back Squats

Workout:

4 rounds for time of:

400m Run

50 Air Squats

 

Tuesday 20180626

3 rounds of:

12 Deadlift

9 Hang Power Clean

6 Push Jerk

Max Calorie Row

 

Rest 4 minutes

 

2 rounds of:

12 Deadlift

9 Hang Power Clean

6 Push Jerk

Max Calorie Row

 

Rest 4 minutes

 

1 round of:

12 Deadlift

9 Hang Power Clean

6 Push Jerk

Max Calorie Row

 

Wednesday 20180627

AMRAP in 15 minutes of:

10 Dumbell Front Squats

15 Chest-to-Bar Pull-ups

20 Burpees

 

Thursday 20180628

In teams of 2, 3 rounds for time:

Run 200m

Run 400m

Run 600m

 

Friday 20180629

“Fight Gone Bad”

3 Rounds of 1 Minute at Each Station:

Wallballs

Sumo Deadlift High Pulls

Box Jumps

Push Press

Calorie Row

Rest

 

Saturday 20180630

In teams of 3, 3 rounds for time:

30 Toes-to-Bar

30 Bar Facing Burpees

30 Power Snatch

 

140/100 Calories Assault Bike

 

2 rounds:

30 Toes-to-Bar

30 Bar Facing Burpees

30 Power Snatch

 

140/100 Calories Assault Bike

 

1 round:

30 Toes-to-Bar

30 Bar Facing Burpees

30 Power Snatch

 

Sunday 20180701

In teams of 2, “Pyramide 1-12”:

Dumbell Burpees

Slam Balls

Dumbell Squats

Pull-ups

 

Programming

Programming

In this week's Weightliftig Class: Press

In this week's Gymnastics Class: Bar Work

In this week's Mobility Class: Lower Body Maintenance

 

Monday 20180618

AMRAP in 5 minutes of:

27/21 Calorie Row

21 Deadlifts

15 Burpees

9 Push Press

Rest 5 minutes and repeat for a total of 3 times.

 

Tuesday 20180619

Strength/Skill:

3 - Position Power Snatch

 

Workout:

AMRAP in 15 minutes of:

75 Double Unders

50 Air Squats

15 Power Snatch

Wednesday 20180620

AMRAP in 30 minutes of:

20-15-10 Calories Ski Erg

15 - 10 - 5 Calories Assault Bike 

200m Dumbell Farmers Carry after each round.

 

Thursday 20180621

In teams of 3, AMRAP in 30 minutes of:

800m Run

6 Rope Climbs

20 Squat Cleans

800m Run

9 Rope Climbs

35 Squat Cleans

800m Run

12 Rope Climbs

50 Squat Cleans

 

Friday 20180622

"Heavy Day"

Strict Press

5 - 5 - 5 - 5


Saturday 20180622

For time:

In teams of two, row 10.000m

 

Sunday 20180622

For time, in teams of two:

100 Wall balls - Partner holds Dead Hang

100 Kettlebell Swings - Partner holds Plank

100 Pull ups - Partner holds Wall Sit

 

Programming

Programming

Monday 20180611

Strength:

Find a heavy set of 3 Front Squats

 

Workout:

AMRAP in 5 minutes of:

15 Kettlebell Swings

12 Kettlebell Front Squats

9/7 Calorie Ski

 

Rest 5 minutes and repeat.

 

Tuesday 20180612

4 rounds for time:

400m Run

4 Muscle Ups

40 Double Unders

 

Wednesday 20180613

27 - 21 - 15 - 9 reps for time of:

Calorie Row 

Dumbell Strict Press

Single Arm Dumbell Front Rack Lunge Steps with opposite side Overhead Hold

 

Thursday 20180614

In teams of 3, AMRAP in 25 minutes of:

60/45 Calorie Bike

60 Box Jump Overs

60 Power Cleans

60 Toes-to-Bar

60 Box Jump Overs

60/45 Calorie Bike

60 Box Jump Overs

60 Power Cleans

Friday 20180615

AMRAP in 18 minutes of:

200m Run

16/12 Calorie Row

12 Chest-to-Bar Pull-ups

8 Alternating Dumbell Snatch

 

Programming

Programming

Monday 20180604

21 - 15 - 9 reps for time of:

Deadlifts

400m Run

 

Tuesday 20180605

AMRAP in 5 minutes of:

Burpee Pull-ups

 

AMRAP in 5 minutes of:

Lateral Burpee Box Jump Overs

 

AMRAP in 5 minutes of:

Lateral Burpees over Bar

 

Rest 5 minutes after each AMRAP.

 

Wednesday 20180606

Every minute for 20 minutes alternate between:

15/12 Calories Ski Erg

20 Dumbell Snatch

 

Thursday 20180607

In teams of 2, AMRAP in 25 minutes of:

36 Double Under

9 Toes-to-Bar

3 Power Clean

 

Partners complete full rounds before they switch. Increase weight each round.

 

Friday 20180608

AMRAP in 20 minutes of:

200m Run

20/14 Calorie Row

2 Rounds “Strict Cindy”

 

Programming

Programming

Monday 20180528

"Murph"

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

 

Tuesday 20180529

Dumbell "DT"

5 rounds for time of:

12 Dumbell Deadlifts

9 Dumbell Hang Power Clean

6 Dumbell Push Jerk

 

Wednesday 20180530

3 rounds:

3:00 Calories on the Bike

2:00 Shuttle Runs

1:00 Sit-ups

Rest 2 minutes.

 

Thursday 20180531

In teams of 2, AMRAP in 30 minutes of:

60/45 Calories on the Ski Erg

75 Power Snatch

75 Thrusters

60/45 Calories on the Ski Erg

60 Power Snatch

60 Thrusters

60/45 Calories on the Ski Erg

45 Power Snatch

45 Thrusters

60/45 Calories on the Ski Erg

30 Power Snatch

30 Thrusters

60/45 Calories on the Ski Erg

15 Power Snatch

15 Thrusters

 

Friday 20180601

27 - 21 - 15 - 9 reps for time of:

Toes-to-Bar

Calories on the Rower

Kettlebell Goblet Reverse Lunges